HealthInfo Canterbury
There are lots of things you can do to get better. It can be hard to ask for help but keeping it to yourself can only make it worse. Like any illness, the sooner you get help, the sooner you will get better.
Start by talking to someone who you know cares about you and who you can trust. For example, a parent, school counsellor, doctor, friend, teacher or whānau (family) member.
There a lots of things you can do to help with depression.
Being physically active can make you feel better. Regular physical activity is as effective as medication in treating mild to moderate depression. Starting to be more active can be daunting when you're suffering from depression. Start small and think about giving yourself a plan to stick to. Any activity helps such as going for a walk or playing a sport.
Despite your best efforts, depression can make it hard to sleep well. It helps to get to bed at a reasonable hour and to minimise distractions such as using electronic devices in bed.
It can be tempting to use alcohol or recreational drugs to help with symptoms of depression. In the long term, alcohol and drugs will make your mood worse or cause more problems to develop. Sometimes, it's hard to stop using alcohol or drugs without some professional help. If this is your situation, talk to your general practice team about drug and alcohol counselling or contact the Alcohol Drug Helpline on 0800-787-797.
Depression can affect how much or what kinds of food you want to eat. Eating well helps your brain recover from depression. For a range of healthy eating resources and recipes, see Meal planning & recipes.
Staying connected to friends and family will help you recover from depression. Even a small amount of social contact daily is enough, until you're ready for more. Get involved in something that feels meaningful to you, whether it’s through your school, a sport, your church or marae or a community project.
Remember that connecting through social media can be harmful to your mental health if not controlled. See Have a healthy social media life.
Mindfulness may also be helpful. It's a mental discipline that helps connect you to the here-and-now and regain control. The Smiling Mind app is an excellent free resource to get you started with mindfulness.
Use online and phone services for help. These include:
HealthInfo recommends the following pages
Aunty Dee can help you solve problems with issues like bullying, depression, drinking, grief and sex. The website is designed for young Pasifika people, but it can help all rangatahi.
On the next page: Getting help with depression in youth & teens
Written by HealthInfo clinical advisers. Last reviewed May 2023.
Review key: HIDPY-49622