I feel down. I don’t have any energy and I don’t really care about anything, I’m tired of feeling this way. Is there anything I can do?
Life isn’t always what it’s cracked up to be. There are always stresses like exams and school assignments, love stuff, family and friends – that’s life. Sometimes it can be overwhelming and things can seem so much out of our control.
Feeling down or getting depressed is a normal response to many things, including disappointments at school or with friends, stresses of exams, uncomfortable or hurtful social situations, and family fights. But you don't always recognize that that is what is really getting you down and, instead, you focus on how you look, what you weigh, or how unfit you feel. Trying to fix these things may prevent you from understanding the real source of your depression.
When you feel depressed it is often hard to be energetic or to do something that will make you feel better. Sometimes the things we try actually make us feel worse, for example alcohol or substance use, overeating, getting angry at your family or friends. The trick is to find things that you can do that will lift your mood and get you feeling more in charge again. You may have to experiment with a few different ways but the important thing is for you to start with something doable and keep working at it until you start to feel better.
Here are some places to start.
Spend time with Friends:
Although you may want to be left alone all the time, it’s important that you keep in touch with your friends and try to spend some time with them. This may help so you don’t feel as lonely, and your friends may be able to take your mind off of some of your negative feelings and thoughts.
Talk About It:
Find someone you can talk to about what’s on your mind. Maybe a friend, a parent, teacher, relative, someone you can trust. Talking to someone can help you recognize why you are feeling this way. It can also help you sort through your feelings and help you put things in perspective. Don’t struggle alone, you might be surprised to realize other people have the same concerns as you. If you can’t think of anyone to talk to, try calling the Kids Help Phone (1-800-668-6868). There’s always someone there to talk to.
Express Yourself:
Write your feelings down on paper or do a drawing. Sometimes putting feelings on paper helps you realize them and makes them more manageable. The creative process is a great way to express your emotions while letting you focus on something.
Get Active:
Make time to do something active, like going for a walk or a run. Exercise is a good way of converting your anxiety into positive energy that is good for your body and your mind. Don’t forget to eat a healthy diet. What we eat has a huge impact on how we feel.
Ask for Help:
If nothing you try makes you feel better, if you feel that forces inside or outside yourself are controlling your thoughts or actions, if you have thoughts of harming yourself, if you have ever tried to kill yourself, or if you have a family history of depression, then take your depression seriously and seek professional help. This is the time to seek help from a doctor, or counselor.
Time Management:
These days there is so much pressure to do well at school. Sometimes, it’s hard not to feel completely overwhelmed. But by setting up some simple plans, you may be able to reduce how overwhelmed you feel.
- Plan your time - Ever had a big project to do for school and never quite knew where to start? It may help to write down all the things you need to do to complete the project and list the order in which to do them. This can give you some direction and help you to form a timeline. As you complete each item on your list, cross it off (this is a great feeling and helps you see your progress).
- Be flexible - Sometimes situations change and you may need to re-adjust your plans to fit in with the changes.
- Use a diary - Writing down appointments, homework or things you have to do may help you to keep track of what's on. This way you may avoid things catching you by surprise.
Resources
Teen Health Website
http://www.chebucto.ns.ca/health/teenhealth/index.htm
The Teen Health Homepages have information for youth about sex & relationships; alcohol and drugs; smoking; mental health; physical activity; healthy food and drink; and injuries. This site has lots of good information that is geared to youth.
Aboriginal Youth Network
Web site on wellness
http://www.ayn.ca/health/en/wellness/wellness_Depression.asp
This is a fact sheet about depression, but this site also offers other youth-friendly information for all youth. It focuses on news, events, and getting youth to communicate with each other. The AYN was established to help Aboriginal youth overcome the disadvantages they faced as Aboriginal people.
Kids Help Phone
1-800-668-6868
Dealing with Depression
http://kidshelp.sympatico.ca/en/resources/sub_depressed.asp
Here is some great youth-friendly information about the symptoms of depression, what causes it and how you can treat it.
Prideline
http://www.lgtbcentrevancouver.com/Prideline.htm
Vancouver/ Lower Mainland: 604-684-6869
Toll free in British Columbia 1-800-566-1170
The Prideline is the Center for Lesbian-Gay-Bisexual peer support and information phone line. It operates 7 days per week from 7:00 p.m. to 10:00 p.m. (British Columbia time) serving our communities both locally and in British Columbia.
Youth Net
http://youthnet.on.ca/frindex.html (french)
http://youthnet.on.ca/ (English)
Youth Net is a mental health program run by youth for youth. It’s made up of a network of young people that encourages youth to share ideas and problem-solve mental health issues affecting youth. On the web site you’ll find Youth Fax, a fact sheet on issues such as love and relationships, depression, suicide, stress, STD’s, self-esteem, plus a whole bunch of others.