Depression is characterized by persistent feelings of sadness and hopelessness. It causes a person to lose interest in the things they once enjoyed, such as sports, art, or spending time with friends. It gets in the way of a person’s ability to carry out everyday tasks, such as doing schoolwork or taking a shower. And it can lead to a number of other problems if left untreated or unaddressed.

Unfortunately, a growing number of teenagers are facing depression in high school, and not all are getting the support they need. National sources show that about one in five teenagers in the U.S. (five million total!) have faced an episode of major depression. Yet even more have experienced the symptoms of depression—perhaps without an official diagnosis or treatment plan. According to a recent CDC survey, 40 percent of high school students felt “so sad or hopeless every day,” for at least two consecutive weeks, that they stopped doing their usual activities. This is a tell-tale sign of depression. 

Depression in high school is most common among female students and LGBTQ+ students. However, anyone can be affected by it. If you or someone you love is experiencing the signs of depression in high school and looking for support at this time, we are here for you. Read on for more information about depression among teenagers, and how to navigate difficult symptoms during the high school years.

What causes depression in high school students?

There are many reasons that a person might feel depressed. However, teenagers are especially susceptible to this disorder, due to their unique experiences and stage of brain development.

In general, most mental health problems tend to emerge during the adolescent years. Depression, in particular, tends to surface in early adolescence, often by the age of 14. As the brain is undergoing a critical period of development—and new connections are forming within it—they become more vulnerable to mental health triggers. As explained in an article from Education Week, adolescents are “capable of higher-order thinking and reasoning, but [also] more prone to worry and sadness.” They can often think themselves “into a corner,” especially after negative experiences occur.

On top of this, high school students in particular are undergoing major social changes and challenges. In addition to entering a new school and navigating new social circles, high school students are more prone to face peer pressure, academic pressure, and questions around self-identity. They constantly compare themselves to their peers, or to people on social media, all while working hard to figure out who they are and how they fit into the world. And they do this before their brains are fully developed.

The brain does not fully develop until a person’s mid-20s, and the parts dedicated to problem-solving, decision-making, and judgment are not fully developed. As such, teens often do not have the skills needed to cope with depression alone. And, any negative experiences or thought patterns that occur during those teen years can disrupt the brain’s progress, making them more prone to mental health problems.

Not every teenager will struggle with depression, but certain experiences can increase their risk. For example, genetics and a family history of mental illness can increase one’s likelihood of depression down the road. Additionally, any trauma experienced during the younger years – such as abuse, neglect, poverty, death, or violence – can put a teen at an increased risk. Discrimination, bullying, substance use, low self-esteem, as well as stress about academics/future success are also common causes of depression and anxiety in teenagers.

When to be concerned about depression in high school

Whether you are in high school and dealing with depression, or a parent who is concerned about the signs, it’s important to get help. Developmentally, teenagers are not yet wired to be able to cope with the thought patterns and emotions that come with depression. They need help, guidance, and support in order to find happiness and meaning. Therapy or another type of mental health treatment, one that is geared towards the unique experiences of teenagers, can make all the difference.

When depression is not treated early, it can lead to other issues in a person’s life. For example, when the symptoms of depression become too much, some people will consider suicide. And unfortunately, this is a reality for many teenagers. In 2023, one in five high school students seriously considered suicide.

This isn’t the extent of consequences, either. When left untreated, depression in high school students can also lead to substance abuse and addiction, eating disorders, drops in academic performance, and even leaving school completely. It can also take a toll on one’s physical health and social life long-term.

Read more about the effects of depression on teens here.

This is all to say that, if you suspect depression, you have a reason and right to be concerned. Do not ignore the symptoms, even if they seem like a passing phase. Depression is treatable and manageable. You do not have to live like this or suffer alone.

How to overcome depression in high school

Depression isn’t just about feeling sadness and emptiness; it also can lead to a lack of energy, difficulty concentrating, irritability, physical sickness, fatigue, isolation, and struggles with inadequacy. It can cause a person to stop taking care of themselves, and stop doing things that they enjoy.

Does this sound familiar? You deserve to get your life back—and you can. Depression can be treated with professional therapy and support. On top of this, there are steps you can take right now, as well as resources you can tap into, to cope with the symptoms of depression. Here are some strategies.

1. Talk to someone you trust.

Talking about depression isn’t easy, but it’s so necessary to the recovery process. Sharing your feelings with a friend, family member, or counselor can be a great place to start, and an instant source of relief. Sometimes just talking about what you’re going through, out loud, can make things seem more manageable. If you are unsure who to talk to, consider reaching out to a trusted coach, school counselor, primary care doctor, or even anonymous helpline. Learn more here.

2. Reach out to a professional.

Therapists, counselors, and mental health treatment providers are specifically trained to help people navigate depression. Many clinicians, including those at Turnbridge, specialize in working with teenagers. They understand what you are going through and can show you coping techniques, walk through your treatment options, and connect you with other teenagers walking in similar shoes. 

3. Give yourself grace.

Although it’s hard to say which comes first, depression and self-criticism often go hand-in-hand. If you are struggling with feelings of inadequacy, low self-esteem, and a general lack of self-love, try to shift your perception. Try being kind to yourself and recognize that you’re going through something difficult right now. This isn’t who you are and these feelings do not define you. Self-care activities like journaling, meditation, going for a walk, or taking a warm bath can help.

4. Create a daily routine. 

Establishing structure and routines can provide a sense of stability when you’re struggling with depression in high school. In addition to attending school itself, try to create a routine that also includes activities you enjoy, such as reading, calling a friend, or attending a regular yoga class. 

5. Avoid isolation.

A common sign of depression in high school students is the withdrawal from friends and family. Right now, you may be feeling a constant need to shut yourself in your room or isolate yourself from friends. And while that’s normal, it’s also dangerous. Human connection is so important in overcoming depression. Do your best to stay connected with your loved ones, or find a support group who can be there for you during times of need. And don’t forget to step outside at least every day—it’s good for your mental health, too!

6. Limit your social media use.

While staying connected to friends is important, spending too much time on your phone can actually be detrimental. Specifically, we’re talking about scrolling social media. Social media boasts a comparison culture, in which we’re constantly comparing ourselves to others (how they look, what they do) and questioning our own identities. On top of this, social media is full of politics, news headlines, and bite-sized posts of macro issues that can heighten our sense of anxiety and stress. For these reasons, it’s important to set boundaries. Stepping back from social media can allow us to give our brains (and self-esteem) a break, and allow us to focus on things that make us feel good. This is especially important in the hour before bed, as the actual blue light from screens can also disrupt your sleep.  

7. Get enough sleep, stay active, and prioritize your health.

Although it’s not always obvious, physical health and mental health are deeply connected. In order to effectively cope with mental health struggles like depression in high school, you must prioritize your physical well-being. Are you getting at least 8 hours of sleep? Are you eating healthy meals? Are you exercising regularly? These simple activities are so important for your brain. Walking or exercising for just 15 minutes a day, for example, can give you a natural boost in mood. Certain foods can give you energy and immunity. And, of course, getting adequate sleep can significantly impact your state of mind and your drive to wake up each day. 

When it comes to managing depression in high school, even little changes can make a big difference. However, it is still important to reach out to a professional if you are concerned about your symptoms. Depression is a serious issue but it can be treated effectively. Many teens diagnosed with depression go on to live very satisfying and meaningful lives. 

Turnbridge is a mental health treatment provider for teenagers struggling with depression, anxiety, and other related issues. If you are unsure who to call, know that we are always here for you. You can speak with a specialist today by calling 877-581-1793. You can also learn more about your treatment options for depression, as a teenager, here.