According to the National Alliance on Mental Illness, one in five teens has experienced an episode of depression. The Centers for Disease Control warn that adolescent depression can cause multiple auxiliary problems such as poor grades, substance use, and reckless behavior. Fortunately, depression can be successfully treated, and the National Institutes of Health note that early intervention may prevent future repeat episodes. While psychotherapy and medication are two well-known treatments for teen depression, natural approaches can be helpful as well.
Healthy Habits
Step 1
Increase your physical activity. Regular exercise is often effective in decreasing depressive symptoms, says the Mayo Clinic.
Step 2
Get adequate, regular sleep. Adolescents require substantial amounts of sleep, and quality sleep is especially important for teens with depression, says the Mayo Clinic. Sufficient sleep contributes to higher energy levels and better mood regulation.
Step 3
Expose yourself to sunlight. Depression can sometimes be caused or exacerbated by insufficient exposure to sunlight, especially in northern climates and during winter when daylight is scarce, according to the Cleveland Clinic. Spend time outdoors, or seek guidance from a medical professional about the use of a light therapy box in lieu of natural sunlight.
Positive Behaviors
Step 1
Schedule enjoyable activities in your daily life. Include hobbies, sports, and favorite pastimes in your regular routine. Pleasurable activities can boost mood by lowering stress and keeping you active.
Step 2
Spend time with supportive family and friends. Social support is crucial to the successful treatment of depression. Seek out the company of others rather than isolating yourself when you feel down.
Step 3
Help others. Volunteering takes your mind off your own problems while helping you feel good about yourself. There are opportunities for volunteering with children, animals, the elderly, and many other needy groups in every city. Giving to others feels good, and is a beneficial way to stay social and active.
Tips and Warnings
- Some natural supplements, such as St. John's wort, Omega-3 fatty acids and SAMe, have been used to treat depression. These remedies are not approved by the FDA for the treatment of depression. Consult a medical professional for more information about natural or herbal supplements.
- Depression is a serious medical and psychological condition that can lead to self-injury and suicide. Consult a mental health professional immediately if natural treatments prove insufficient in treating your depressive symptoms.
Things You'll Need
- Athletic shoes
- Access to exercise equipment or outdoor space
- Light therapy box (optional)
References
- National Alliance on Mental Health Depression in Children and Adolescents Fact Sheet
- Centers for Disease Control and Prevention: Child Development: Early Adolescence (12-14 years old)
- National Institutes of Health MedlinePlus: Adolescent depression
- MayoClinic.com: Teen depression: Lifestyle and home remedies
- Cleveland Clinic: What is Seasonal Depression?
