When teens grapple with the symptoms of depression, they often feel like they won’t ever be able to stop feeling so sad, hopeless, and low.
Depression wreaks havoc on every part of a person’s life, negatively impacting their physical health, feelings of self-worth, thought processes, interpersonal relationships, and ability to complete even the simplest of tasks.
Many people who experience depression report having difficulty finding the motivation to brush their teeth, shower regularly, or otherwise maintain their hygiene. This only worsens their symptoms of depression and can lead to increased feelings of shame and disappointment.
When your teen feels low, it may feel like it’s impossible to even get out of bed in the morning, let alone make the bed, exercise, or complete any other tasks in the midst of their depression. However, small actions like these can be the key to making their negative feelings more manageable.
For better or worse, our behaviors influence our emotions. When we want to make emotional changes, it is important to remember that actions change first, then thoughts, then feelings, in that specific order.
For instance, say you want to get in shape, but you currently hate running and think that you’ll never be able to run enough to accomplish your goal. If you never actually go outside and run, you’ll hold onto these thoughts and feelings forever, and these feelings may even grow stronger.
However, if you decide to run every morning, ignoring the negative thoughts and feelings you associate with the activity, over time your thoughts toward running will change because you’ll realize that you are making improvements. Eventually, your thoughts will cause your feelings toward running to change as well, and you won’t hate running anymore.
This idea of behaviors influencing emotions is known as behavioral activation, and it can apply toward your teen’s feelings of depression.
Even though your teen may feel like their feelings of sadness are unsurmountable, by making small behavioral changes, they can make a significant difference when it comes to managing their depression.
When your teen is depressed, they may not want to spend time with their friends anymore, choosing to self-isolate instead. Losing valuable connections that used to bring them joy will only exacerbate their situation, creating a cycle that makes their life more difficult.
However, if they were to choose to carve out even a small amount of time to spend with their friends each week, they could break this cycle. By hanging out with friends, they will gain pleasure and support, which will remind them that they aren’t alone and that life has meaning and joy.
Encouraging your teen to complete small daily tasks, even if they don’t feel like it, will make a big impact on their depression.
Brushing their teeth and showering every day will help them feel more like themselves, which can reduce feelings of shame.
Going on a walk around the block or opening their blinds to let in sunlight in the morning will give them a fresh start to their day and remind them that there are brighter days ahead.
Making their bed when they wake up will give them a sense of accomplishment, letting them see that they are able to take steps to fulfill their goals.
Exercising daily will give them endorphins and show them that their body is capable of doing great things even if their mind challenges this belief.
Here are a few other minor, daily actions that can help your teen:
Drinking water
Brushing their hair
Changing into clean clothes
Journaling
Connecting with a friend or family member
Meditating or otherwise practicing mindfulness
Eating breakfast
Cleaning of their desk or work space
Going outside for fresh air
Talking to a trusted friend or loved one about their feelings
While these steps may seem small, and your teenager might not feel like they are worth doing when they feel depressed, they can make more of a difference than either of you may expect. As they continue to take these steps, even when they don’t feel like it, their thoughts will start to shift, which will cause their feelings to shift as well.
Remind your teen that their actions will influence their emotions, and that making even tiny changes can go a long way toward reducing their negative feelings and helping them feel better.