By Elaine M. Romero, LMFT, Owner & Clinical Director of Safe Harbor Counseling Center
If you are thinking about suicide or need help right now, call or text 988, any time, day or night.
Middle school and high school are not easy! There is so much pressure. Parents, teachers and coaches are all pushing you to be your best and live up to your potential. Friends can be fun, except when they aren't. Maybe you have a great friend group, or maybe you are having a hard time finding friends you feel supported by. Maybe you are sick of the drama at school. Maybe home is hard right now, with parents fighting, a divorce, or just constant nagging.
Feeling depressed can be a response to life: the obstacles, the changes and the painful parts. Depression can also run in families, since some of us are more likely to go through bouts of depression because of our genetic makeup. Other times it is simply brain chemistry, a lack of the "feel good" neurotransmitters that affect our mood. No matter the reason, there is help!
Depression is common, and it affects people of all ages, including junior high and high school students. It is more than feeling sad or going through a phase. It is a real condition that affects how you think, feel and act. The good news? Therapy is a safe place to unpack these feelings and learn research-based tools that do help.
Teen depression by the numbers
According to the Centers for Disease Control and Prevention (CDC), in 2021:
Over 42% of high school students reported feeling persistently sad or hopeless.
Nearly 29% experienced poor mental health.
More than 22% seriously considered attempting suicide, and 10% attempted it.
These feelings were more common among LGBQ+ students, female students, and students from various racial and ethnic groups, with nearly 45% of LGBQ+ students seriously considering suicide.
If you feel this way, you are not alone.
What is depression?
Depression is a persistent feeling of sadness, hopelessness, and a loss of interest or pleasure in activities. It can lead to emotional and physical problems and make it hard to function at school and at home.
Signs and symptoms of depression in teens
Recognizing the signs is the first step toward getting help. Symptoms vary, but often include:
A persistent sad, anxious or "empty" mood
Feelings of hopelessness or pessimism
Irritability or anger
Feelings of guilt, worthlessness or helplessness
Loss of interest or pleasure in hobbies and activities
Low energy or fatigue
Trouble concentrating, remembering or making decisions
Changes in appetite or weight
Thoughts of death or suicide, or suicide attempts
Aches or pains, headaches, cramps or digestive problems without a clear physical cause, or that do not ease even with treatment
Coping strategies for students
Get professional help. A therapist can teach you tools to feel better. Therapy, and sometimes medication, helps, especially if you are having thoughts of suicide. Support is available every day at every hour: call or text 988.
Build a support system. Friends, family, teachers and youth pastors who understand and support you can give you stability and a sense of belonging. If you are spiritual, pray! God deeply cares for you and wants to be close to you.
Stay active. Physical activity can boost your mood and energy.
Keep a routine. A regular schedule brings structure and predictability, which can be comforting during hard times.
Focus on self-care. Get enough sleep, eat well, and make time for activities you enjoy.
Limit screen time. Too much time on screens, especially social media, can make depression and loneliness worse. Setting limits can help improve your mental health.
Practice mindfulness. Meditation, deep breathing, prayer and yoga can help manage stress and ease symptoms of depression.
Teen counseling in Temecula and online
You don't have to figure this out alone. At Safe Harbor Counseling Center, our therapists help teens and pre-teens understand what they are feeling and learn research-based tools that work. We offer teen counseling in person in Old Town Temecula and online anywhere in California, and parents are part of the process.
Call 951-252-8411 with questions, or read more about counseling for kids and teens.