Depression is a serious issue that affects a lot of individuals, particularly teens and adolescents. It can lead to a host of problems, including low self-esteem, behavioral issues, and even suicidal thoughts.

If you’re worried that your adolescent is at risk for depression, there are plenty of things you can do to help. This article provides 30 effective ways to decrease the risk of depression in adolescence.

Eat a balanced diet

One important way to decrease the risk of depression in adolescence is to encourage a balanced diet. Adolescents need to get proper nutrition to keep their brains and bodies healthy.

A diet rich in fruits, vegetables, whole grains, and lean proteins can help provide the nutrients they need to function properly.

Exercise regularly

Exercise is a powerful way to boost mood and decrease the risk of depression. Encourage your adolescent to exercise at least 30 minutes a day for optimal results.

Get enough sleep

Sleep plays a critical role in mental health. Encourage your adolescent to get 8-10 hours of sleep per night to improve mood and decrease the risk of depression.

Limit screen time

Excessive screen time has been linked to depression in adolescence. Encourage your adolescent to limit screen time to no more than two hours per day.

Practice mindfulness

Mindfulness practices, such as meditation and yoga, can help reduce stress and improve mood. Encourage your adolescent to try these practices to decrease the risk of depression.

Get involved in extracurricular activities

Extracurricular activities, such as sports or clubs, provide a sense of belonging and can help improve mood in adolescence. Encourage your adolescent to get involved in activities that interest them.

Encourage socializing

Social connections are key to mental health. Encourage your adolescent to spend time with friends and family to decrease the risk of depression.

Set realistic goals

Setting and achieving realistic goals can provide a sense of accomplishment and boost mood. Encourage your adolescent to set goals that are challenging but achievable.

Encourage positive self-talk

Positive self-talk can help improve self-esteem and decrease the risk of depression. Encourage your adolescent to talk to themselves positively and avoid negative self-talk.

Provide a safe and supportive home environment

A safe and supportive home environment is key to mental health. Encourage open communication and provide a safe space for your adolescent to express themselves.

Encourage therapy

Therapy can help adolescents learn coping skills and manage stressors. Encourage your adolescent to seek therapy if needed.

Encourage journaling

Journaling can be a helpful way to process emotions and decrease the risk of depression. Encourage your adolescent to try journaling if they’re struggling with their emotions.

Teach problem-solving skills

Problem-solving skills can be helpful in managing stressors and improving mood. Encourage your adolescent to learn and practice problem-solving skills.

Encourage creative expression

Creative expression, such as art and music, can provide an outlet for emotions and improve mood. Encourage your adolescent to express themselves creatively.

Encourage volunteering

Volunteering can provide a sense of purpose and improve mood. Encourage your adolescent to volunteer in their community.

Encourage a positive body image

A positive body image can improve self-esteem and decrease the risk of depression. Encourage your adolescent to practice self-acceptance and avoid negative body talk.

Encourage time outside

Time spent in nature can be a powerful mood booster. Encourage your adolescent to spend time outside, whether it’s going for a walk or spending time in a park.

Encourage healthy coping mechanisms

Healthy coping mechanisms, such as deep breathing and progressive muscle relaxation, can help manage stress and improve mood. Encourage your adolescent to learn and practice these techniques.

Avoid excessive alcohol and drug use

Excessive alcohol and drug use can increase the risk of depression. Encourage your adolescent to avoid using substances excessively.

Encourage positive friendships

Positive friendships can provide support and improve mood. Encourage your adolescent to surround themselves with positive and supportive friends.

Encourage healthy relationships

Healthy romantic relationships can improve mood and decrease the risk of depression. Encourage your adolescent to pursue healthy relationships and avoid toxic ones.

Encourage self-care

Self-care, such as taking a bath or reading a book, can be a powerful way to improve mood and decrease the risk of depression. Encourage your adolescent to prioritize self-care.

Encourage a healthy work-life balance

A healthy work-life balance is key to mental health. Encourage your adolescent to balance their responsibilities with relaxation and fun.

Encourage a positive attitude

A positive attitude can improve mood and decrease the risk of depression. Encourage your adolescent to think positively and focus on the good in their lives.

Encourage a healthy sense of humor

A healthy sense of humor can be a powerful mood booster. Encourage your adolescent to find humor in life’s situations.

Encourage self-reflection

Self-reflection can be helpful in managing emotions and improving mood. Encourage your adolescent to take time to reflect on their feelings and experiences.

Encourage healthy boundaries

Healthy boundaries can improve self-esteem and decrease the risk of depression. Encourage your adolescent to set and maintain healthy boundaries with others.

Encourage positive affirmations

Positive affirmations can help improve self-esteem and decrease the risk of depression. Encourage your adolescent to practice positive affirmations daily.

Encourage mindfulness of thought patterns

Mindfulness of thought patterns can help identify negative thought patterns and replace them with positive ones. Encourage your adolescent to become mindful of their thought patterns.