📚 Depression 101
What is depression?
Depression is more than having a bad day. It can involve persistent sadness, emptiness, irritability, loss of interest or pleasure, and other changes that interfere with everyday functioning.
Name one situation that could make depressive feelings worse.
Friendship problems, family conflict, bullying, academic pressure, rejection, breakup, grief, loneliness, major changes, social media, lack of sleep, etc.
Name one emotional warning sign of depression.
Persistent sadness, hopelessness, emptiness, irritability, guilt, worthlessness, or feeling numb.
Name one healthy coping skill for feeling sad or overwhelmed.
Exercise, music, journaling, drawing, talking with someone, grounding, going outside, structured relaxation, healthy sleep routines, etc.
Academic: You study for a test but get a much lower grade than expected. You begin thinking, “I'm just not smart enough.” What is the possible trigger?
Academic pressure or disappointment. Struggling academically can create stress, frustration, shame, or feelings of failure. Negative self-talk can make those feelings stronger.
True or False: Someone with depression will always look sad.
False. Someone can smile, laugh, go to school, participate in activities, and still be struggling internally.
What's the difference between a trigger and an emotion?
A trigger is a situation/event that contributes to an emotional reaction. The emotion is how you feel in response.
Name 3 changes in behavior that might suggest someone is struggling with depression.
Withdrawing from friends, missing school, giving up activities, staying in bed more, declining grades, changes in hygiene, increased irritability, or decreased motivation.
Name 3 people you could talk to when you're struggling emotionally.
Parent/caregiver, counselor, therapist, teacher, coach, school social worker, trusted family member, or another trusted adult.
Multiple Stressors: You've been struggling in math, your friend group is having problems, and things have been stressful at home. You start feeling exhausted and stop doing activities you normally enjoy. What might be happening?
Cumulative stress. Sometimes several smaller stressors pile up and become overwhelming. Academic, social, and family stress occurring at the same time can affect mood, energy, motivation, and interest in activities. The loss of interest and withdrawal are also warning signs worth paying attention to, especially if they persist.
How is depression different from occasionally feeling sad?
Sadness is a normal emotion that often changes with circumstances. Depression involves a pattern of symptoms that persists and begins interfering with areas such as school, relationships, motivation, sleep, or daily activities.
You notice your mood gets worse after spending a lot of time comparing yourself to others online. What might the trigger be?
Possible trigger: social comparison. A healthier response could include taking a social-media break, challenging comparison thoughts, or focusing on realistic information rather than someone's curated online life.
How might depression affect sleep, appetite, energy, or concentration?
Depression can involve sleeping too much or too little, changes in appetite, low energy/fatigue, and difficulty concentrating or making decisions.
Name 3 coping strategies that don't involve avoiding your feelings.
Examples: behavioral activation, talking to someone, journaling, exercise/movement, grounding, challenging negative thoughts, maintaining routines, or doing an enjoyable activity even when motivation is low.
You've had a terrible day and want to stay in bed all evening. What's one healthy thing you could do?
Give yourself some rest without completely shutting down. Eat something, shower, go outside briefly, listen to music, talk to someone, or complete one small activity before resting.
Why might depression sometimes look like anger, irritability, or not caring in teens?
Teens don't always express depression as sadness. Some may become irritable, angry, withdrawn, easily frustrated, unmotivated, or emotionally numb.
Name 3 possible triggers or stressors that could contribute to worsening depressive symptoms.
Examples include academic stress, bullying, relationship problems, family conflict, grief/loss, loneliness, major life changes, social rejection, chronic stress, or feeling overwhelmed.
A friend suddenly stops participating in activities they used to enjoy. Why could this be a warning sign?
Losing interest or pleasure in things someone previously enjoyed can be a significant warning sign, especially when it persists or occurs with other changes.
What should you do if your usual coping strategies aren't helping anymore?
Tell someone. Coping skills are tools, but students shouldn't be expected to manage significant depression by themselves. Talk with a trusted adult, caregiver, counselor, therapist, or another professional.
You get a bad grade and think, “I'm a failure. I'm never going to be successful.” How could you challenge that thought?
Challenge the thought: “I did poorly on one assignment. That doesn't mean I'm a failure. I can ask for help, learn from it, and improve.”
Explain how thoughts, feelings, and behaviors can create a depression cycle.
Example: “I failed my test” → “I'm stupid” → sadness/hopelessness → stop studying and isolate → fall further behind → feel even worse. Changing the thought or behavior can help interrupt the cycle.
Can someone experience depression even if they can't identify a specific trigger? Explain.
Yes. Depression doesn't always have one obvious cause or trigger. Someone does not need to identify a reason for their feelings for those feelings to deserve support.
Name 5 warning signs that someone may need additional support for depression.
Accept any five appropriate examples: persistent sadness/irritability, withdrawal, hopelessness, loss of interest, major sleep/appetite changes, declining functioning, poor concentration, low energy, statements about worthlessness, self-harm, or thoughts/talk about death or suicide.
Create a 5-step coping plan for a day when your depression feels especially strong.
One example:
1. Recognize: “I'm having a difficult depression day.”
2. Activate: Get out of bed, shower, eat, or complete one manageable task.
3. Connect: Contact someone instead of completely isolating.
4. Cope: Use movement, music, grounding, journaling, or another healthy strategy.
5. Reach out: Tell a trusted adult/professional if symptoms are intense, persistent, worsening, or involve safety concerns.
You've been feeling down for weeks, stopped enjoying things, are falling behind in school, and are avoiding everyone. What would be a healthy next step?
Reach out for support rather than continuing to handle it alone. Tell a caregiver/trusted adult, school counselor, therapist, or healthcare professional about the changes you've noticed.