Feeling depressed and not sure what to do
Updated
Depression is more than a bad week. It can feel like a heavy fog that sits over everything, where things you used to enjoy feel flat and even small tasks take huge effort.
It is common, especially in the teenage years, and it is not a weakness or something you caused. It is also very treatable. Most people who get support start to feel better, even when that is hard to believe right now.
What it can feel like
- Feeling low, empty or irritable most of the day, most days.
- Losing interest in things you used to like.
- Sleeping much more or much less than usual.
- Feeling tired all the time, or finding it hard to concentrate.
- Eating a lot more or a lot less.
- Feeling worthless, guilty or like a burden.
Small things that help
- Pick one tiny thing a day and count it as a win: a shower, a short walk, one message to a friend.
- Keep a rough routine for sleep and meals, even when you don't feel like it.
- Get outside or near a window for a bit each day. Daylight helps more than it sounds like it should.
- Spend time with people, even quietly. Depression tells you to pull away, and pulling away tends to feed it.
- Be careful with scrolling late at night. It often leaves you feeling worse.
Telling someone
You don't need the right words. Something like "I haven't been feeling like myself for a while and I think I need help" is enough to start. A parent, a school counsellor, a teacher or a doctor can all take it from there.
If saying it out loud feels too hard, write it in a message or a note and hand it over.
It can get better
Talking therapies help a lot of young people with depression, and a doctor can explain all the options. Getting help early usually means feeling better sooner. You deserve support even if you think other people have it worse.
When to get more help
Talk to an adult you trust, a doctor or a helpline if:
- You have felt low most days for two weeks or more.
- You have stopped doing things you used to enjoy, or stopped seeing people.
- School, sleep or eating are falling apart.
- You have thoughts of hurting yourself or not wanting to be here. Please reach out to a helpline or an adult you trust now.
You don't have to work it out alone
On Avelune, a lot of people talk openly and anonymously about feeling depressed. You can post how today is going, read how others are getting through it, or just know you are not the only one.
Avelune is peer support, not a clinical service. This page is general information, not medical advice.