How to Get Over Depression as a Kid

Three Methods:Talking About ItCoping With Your DepressionDiscovering What Depression Means

It is normal to feel sad from time to time. If you feel like you are sad all the time, and it doesn't go away, that may be something different. That may be depression. As a depressed kid, your depression is every bit as real and worrying as that of an adult. There are ways you can get help and cope with how you are feeling. By working on it, you'll be able to feel less sad all the time. Healing from depression involves talking about it, learning about what depression means, and coping with it so you can feel better.

Method 1
Talking About It

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    Ask a trusted adult for advice. Think about an adult in your life that you know you can trust and who you feel comfortable with. Tell them how you feel and the things that are bothering you.[1] Ask their advice about what you should do about feeling so low. Explain clearly that you think you might be depressed. Try talking to them like this.
    • ”Can I ask your advice about something?”
    • ”I just feel sad all the time, and it doesn't seem to be getting any better. What do you think I should do?”
    • ”I was reading about depression, and it seemed to fit with how I feel. What should I do if I'm depressed?”
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    Visit your doctor. If you feel you cannot talk to your parent or your guardian about how you are feeling, talk to your doctor or school nurse. Doctors are familiar with depression and will be able to help you figure out if there is a medical reason behind how you feel.[2] They will also be able to provide you with advice or help you seek other treatments if you both decide it is needed.
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    See a mental health professional. If you feel depressed or sad all the time and nothing is getting better, it may be time to speak with a mental health professional.[3] Talk to someone who can help you seek treatment. Treatment might involve therapy, life-style changes, or in rare cases medication.
    • If you cannot get to your doctor, consider talking to your school guidance counselor.[4] Your guidance counselor will also be able to talk with you, help you with how you are feeling, or help you take the next steps.
    • You might also try visiting a psychologist or mental health professional who specializes in treating kids who are struggling with depression.[5]
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    Surround yourself with supportive people.[6] Getting over depression is going to be much easier if you are surrounded by people that support you. Create a “support system” or a group of family, friends, teachers, peers, mental health professionals and medical professionals. These should be people who care for you and are interested in improving your health. Talk to the people in your support system about what you are going through. Call on these people to help you when you are feeling down.
    • ”I've been going through something lately. I've been feeling sad all the time.”
    • ”I am feeling really down today. Could you come and just spend some time talking with me?”
    • ”I've been working on some ways to feel better. Can I talk to you about it?”

Method 2
Coping With Your Depression

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    Take care of yourself. Dealing with depression can be really hard and can lead to physical issues in addition to the feelings you are having. Depression can also lead to negative, and sometimes suicidal, thoughts. Depression doesn't occur because of anything you did, it happens when chemicals in your brain are off balance. Make sure, during this time, you are taking care of yourself.
    • If you have any thoughts of hurting yourself or hurting others, tell an adult immediately. Your safety is the number one priority.[7]
    • Get enough sleep, about 8 hours, everyday.[8]
    • Remind yourself to eat well. Depression can affect your appetite, so eat regularly throughout the day and try to make healthy eating choices.[9]
    • Try to exercise 20 minutes a day, three days a week. Even if you don't feel like it, or even if the exercise is just a walk outside, it will boost your mood and keep you healthy. [10]
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    Focus on your positive traits. Depression is very real and unfortunately, very common. You are not alone and you're feelings are important. Depression can make things worse because it affects the way you feel and the way you think. You might start to believe that things will never improve or that you will feel like this forever. That is not right, and is not healthy to feel that way. Take time to focus on your strengths, the things you do very well.
    • Write down 5 things you are good at.
    • Write down 5 things you like about yourself.
    • Write down something that you can do to feel better about yourself when you are down.
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    Do fun things. Having hobbies and activities that you like can be used as a way to cope with your depression. Hobbies or activities can include sports, games, crafts, or whatever else you find fun. Take short breaks from the stress of dealing with depression, and do things that make you feel good.[11] Allow yourself to pay attention to something else and be distracted from any negative thoughts you are having.[12] This will not only help you feel better, but it will help you recharge, and make you that much more focused later on.
    • Make sure that you are taking time to do serious things as well, such as school. Make sure your depression does not cause you to fall too far behind in your studies.
    • Take a short break and watch an episode of your favorite TV show.
    • Do a craft or project.
    • Go out with friends to a movie.

Method 3
Discovering What Depression Means

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    Learn about depression. It is important for you to learn about what depression is an how you experience it. Depression is more than feelings of sadness. Reading the signs of depression and beginning to pick out what you experience will help you communicate your feelings to others. [13] You might not have all of the following signs and may have a sign or two that are not in this list.[14]
    • Sad mood, feelings of not being worth anything, a lack of hope, or thinking negatively.[15]
    • Difficulty sleeping, waking up, or constant oversleeping.
    • Finding that you are more hungry or less hungry than usual or that you have lost or gained weight.
    • Not being able to enjoy or have fun doing hobbies or activities that you used to love.
    • Signs you can feel in your body such as pain or feeling tired all the time.[16]
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    Keep track of your depression. Think about how you are feeling. Begin to write down how you are feeling and write down what signs you are experiencing.[17] Also write down what is happening in your life around that time. Consider writing in a journal every day about it.[18] After awhile you might be able to notice if there are certain patterns in how you are feeling. Figuring out your patterns might help you pick out what is behind or causing your depression. Ask yourself the following questions.
    • Are there times where you find that you are more depressed than others? Or where things feel more difficult, such as in the morning or at night?
    • Do you find you are more depressed or experience more signs during the winter months?
    • Are you more sad after spending time with certain people or doing certain activities?
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    Deal with the cause of your depression. By tracking how you are feeling, hopefully you have realized what might be behind your depression. It may be events at home, problems with others at school, a chemical imbalance, or a result of a medical condition. If you have determined what is behind it, talk to your support group, parents, doctor and counselor about it. You will only be able to cope with and move on from your depression if you address it at the cause. After identifying what the cause is, begin to make a plan with your support group or doctor to overcome it.
    • If you are suffering from problems at school, such as being bullied, it is important you must speak to someone in authority to get the behavior stopped.
    • Talk through possible solutions with people who can help. Solutions may include having someone walk you home, or having teachers keep an eye out for bullying.
    • If the school does not handle it in the best way, then a drastic life change such as changing schools may be necessary. Your happiness is what is most important.
    • If it is a result of a medical condition or a chemical imbalance, follow the treatment your doctor has planned for you.


  • Keep telling people how you feel until someone listens. Depression happens in adults as well as children, but some people may not believe you are depressed because of your age.
  • If you ever have thoughts of killing or hurting yourself, tell a trusted adult as soon as possible.

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Categories: Emotional Health and Well Being