Managing Anxiety and Depression in Teenagers

Managing Anxiety and Depression in Teenagers

Statistics:

• 50% of all lifetime mental illnesses begin at age 14 [National Alliance on Mental Illness]
• 42% of teens experience persistent feelings of sadness or hopelessness [Centers for Disease Control and Prevention]
• 60% of girls report feeling depression in their teenage years [The New York Times]
• 22% of teens have seriously considered attempting suicide (more than 1 in 5 teens) [American Psychological Association]

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Source: Texas Center for Public Policy Priorities

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Adolescence is a crucial transitionary period for all children, where they experience rapid physical, cognitive, and psychosocial growth as well as hormonal changes. As they gain the capabilities to look at the world through a more adult-like lens, however, adolescence is a tender age where children are more vulnerable to mental health struggles. Both outside stressors and new internal conflicts can be difficult for teenagers to handle as they have still not developed coping skills and solution-oriented thinking. Depression and anxiety often begin with an inability to cope with these changes as well as internal insecurity and it is incredibly important for parents to catch signs early. Here are some warning signs that your teenager may be struggling with anxiety and depression:

Behavioral Signs of Depression/Anxiety:

• Tiredness and loss of energy
• Insomnia or sleeping too much
• Changes in appetite (can lead to weight loss or weight gain)
• Agitation or restlessness (ex. pacing, hand-wringing or an inability to sit still)
• Slowed thinking, speaking or body movements
• Frequent complaints of unexplained body aches and headaches, which may include frequent visits to the school nurse
• Social isolation
• Poor school performance or frequent absences from school
• Less attention to personal hygiene or appearance
• Angry outbursts, argumentative behavior
• Disruptive or risky behavior, or other acting-out behaviors
• Self-harm — for example, cutting or burning 
• Mentioning thoughts or desires of suicide

Source: Amen Clinics

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It is very common for parents to underestimate the seriousness of their children’s depression or anxiety. Often, struggling adolescents try to hide these symptoms because they are afraid of the reactions of others. Therefore, if you believe that your child may be suffering from anxiety, depression, or any other mental illness, it is crucial to react in a kind and welcoming manner. Here are some dos and don’ts:

DO:

• Be respectful and calm, be loving and caring for who your child truly is, not just their external achievements, show compassion and empathy towards their problem
• Sit with your child and try to understand their needs by having a peaceful conversation and asking questions — it is better to have your child explain what they are feeling than to rely on your own assumptions
• Praise and compliment your child, even for day-to-day behaviors
• Work together to create short-term goals
• Accept the fact that the person has a legitimate illness
• Be consistent and predictable
• Give your child space when they need it (as long as they are not dangerous to themself or others)
• Educate yourself about mental illness and parenting skills
• Be open to seeking professional help such as psychotherapy
• Offer constructive criticism and work together to fix persistant problems 

DO NOT:

• Don’t yell at, shout at, or overly criticize your child (this may make your child more anxious or depressed as they are seeking emotional reassurance/assistance from their parents)
• Don’t compare your child to other people (it is better to show that you care for them and that they are the best in your eyes)
• Don’t deny your child's feelings and emotions (ie. “just get over it” or “you are fine” or “you aren’t really depressed”) — this is incredibly invalidating for your child
• Don’t assume that you know how they feel and you have experienced the same thing (everybody’s experiences and feelings are different)
• Don’t give up (it is equally stressful for parents and you may feel as if your child is pushing you away, but always do as much as you can to be there for them)

Dr. Patel’s Tips on Managing Symptoms of Depression or Anxiety:

• Engage in activities that give you pleasure (artwork, walking, listening to music, etc.)
• Focus on the essentials (good hydration, good nutrition)
• Sleep in a timely manner ensuring you get enough rest (if needed, take benadryl or melatonin)
• Physical activity, nature walks, yoga, breathing exercises (these release endorphins to make you happier!)
• Herbs: ashwagandha for calming, valerian root for sleep, shatavari for hormonal balance, magnesium supplement for sleep and calming 
• If something is bothering you, it is best to talk it out, rather than mask your emotions; when you talk to someone and when you are understood by the other person, it reduces anxiety
• Shifting focus from your problems to any other activities that provide you satisfaction or pleasure, such as helping people in need, painting, or sports
• Keep a jar of happy moments (write something that made you happy on a piece of paper and put it in a jar; the day you don’t feel like writing something then read the papers in your jar) → this improves serotonin
• If possible, move away from negative environments and situations
• Avoid continous use of electronics (studies show that more than one hour of continuous use increases mental irritability and depression)
• Increase exposure to sun and try light therapy (studies show light therapy increases energy production and circulation)
• Listen to music, sound therapy (certain frequencies of sound are shown to elevate the mood by increasing dopamine and serotonin levels)
• Neuro-biofeedback, Acupuncture, and Reiki are a non-medication avenue to explore (some patients have shown improvement in anxiety and depression)
• Vitamin B complex and vitamin D supplements are supportive in recovery
• Seek psychotherapy if you can’t manage your symptoms on your own (psychotherapists do not give medication, instead help with coping skills)
• Seek a psychiatrist if you feel that psychotherapy alone is not helping (psychiatrists are doctors that assess need for medication and provide accordingly)

If you make consistent efforts and stay patient, with time you will get better. Do not lose hope!

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In our society, life has become a race, where children are expected to excel all of the time. This can be incredibly stressful for children, because it can replace their love for their favorite activities with a sense of pressure to prove that they are the best in order to stand out. Ultimately, caring for and showing love for your child will help them if they are struggling. Every child has their talents — nourish, promote, and offer guidance in a positive manner to help them grow. Do not yell at your children or force them too far out of their comfort zone. Having a child that suffers from depression or anxiety can be stressful to parents as well. Oftentimes, parents can also benefit from psychotherapy to learn how to handle the situation better. Despite everything, we must understand our children and their needs and meet them with kindness and patience.

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Never give up on your children. Your love, trust, and bond with your child will help these troubling times pass.