Depression

Steps to change

Depression is another common problem that young people experience.

Having a discussion with a teacher or family member, learning the ways to manage the physical impact, thoughts and behaviours is helpful in bringing about change.

Four steps to change

ACKNOWLEDGE

Acknowledge that there is a problem and that it’s something that will benefit from early change. This may mean telling someone about it or seeking help and learning to build some bounce factors

BREAK THE CYCLE!

Talk to your school nurse, teacher, parent, friend
Note the negative thoughts that lead to low mood; these can be changed with some help
Exercise in moderation but frequently
Eat a balanced diet and make sure you get plenty of sleep
Get help – ask a teacher, sibling, parent, GP

MAINTAIN IT

Keep a diary to note changes
Keep talking – to friends, to someone who can help you
Develop a fitness plan and make sure you keep active in the day
Keep testing out those positive thoughts you have generated
Reward yourself for the changes you make

GET BACK ON TRACK WHEN YOU RELAPSE

Depression takes time to change but does respond very well to psychological treatment. Keep putting into practice the changes that you may have been asked to implement and when things seem to be going wrong, get some help again so you can get back on track

At school – school nurse, counsellor (you could always ask your form tutor, pastoral head or peer mentors if your school has them). Your GP can refer you to appropriate services. Visit our Further Advice page for details of other organisations that can help.