Plenty of adults look back on their adolescence as a simpler time, full of boundless energy and free from the worries of adulthood. But for many of today’s teens, this idealized vision couldn’t be further from reality. Beneath the surface, a growing number of youths are struggling with an invisible burden: depression.

It’s a reality that can be hard for parents and caregivers to reconcile, especially when the outward signs of happiness, like joking with friends or excelling at sports, mask a deeper struggle. But it’s important to recognize that adolescence is often far more complicated and vulnerable than it seems in hindsight – and that teens don't always know how to ask for help when they need it.

A quiet epidemic

Teen depression isn’t just common, it’s alarmingly widespread. Over 14% of adolescents around the globe grapple with a mental health condition.1 In the United States, depressive symptoms among high school students surged by over 40% from 2009 to 2019.2,3 The COVID-19 pandemic sent these numbers spiraling even higher.3,4

It's no coincidence that the increase in adolescent depression and suicidal behaviors over the past two decades has coincided with the widespread use of social media. Cyberbullying is on the rise in the digital world. Passive engagement with devices, like scrolling through strangers' posts or letting hours of videos auto-play, are linked to declines in mental health.3,5 Not to mention that phones and tablets have become competitors for sleep and exercise, two of the most important pillars of human well-being.

Young people can be masters of disguise when it comes to concealing sadness, partly because of the stigma around mental health and partly because they often don’t fully understand their own feelings. They may act out or become more withdrawn. Add in societal pressures and the stereotype that teens are overly dramatic, and it’s a recipe for masking pain.3,6

The long-term fallout of teen depression is severe. Untreated depression during the teen years will often persist into adulthood. Research shows that depression in adolescence is associated with a higher risk of unemployment, reduced academic achievement, substance abuse, and early parenthood – not to mention suicide, which is the leading cause of death among teens.1,3,7 

The bottom line? Early intervention is crucial – and for many, lifesaving.

Understanding the teenage brain

The teenage brain is a fascinating, slightly chaotic work-in-progress. The prefrontal cortex – the brain’s rational headquarters – is slower to develop than the amygdala, which processes emotions. This developmental lag leaves teens more prone to emotional meltdowns and impulsive actions, making depression hit even harder.8,9 Even small setbacks – like a bad grade or social drama – can feel cataclysmic. 

But brushing off teens as “dramatic” sells their struggles short. The drive to get good grades, make friends, and fit in can be a minefield of stress and insecurity. Add bullying or social media-induced comparison, and you’ve got a potent mix for mental health struggles.3,5 Many kids also face systemic barriers like racism, poverty, or discrimination based on LGBTQ identity. These barriers can exacerbate feelings of hopelessness and limit access to supportive resources.1,3

When it's not "just a phase"

Yes, mood swings are par for the adolescent course. But clinical depression is marked by unrelenting sadness, apathy, and exhaustion, dragging on for weeks or months and severely disrupting everyday life.3,10 

Teen depression doesn’t always look like sadness, either. Watch for:3,10

  • Constant fatigue
  • Neglecting personal hygiene
  • An increase in self-critical thoughts
  • Irritability
  • Social withdrawal
  • Unexplained physical complaints, like headaches

While some teens show dramatic shifts – like tanking grades or shutting out the world – others experience a slow, subtle fade. Both scenarios are red flags that shouldn’t be ignored.

How to support a teen who's depressed

Despite the high prevalence, treatment rates for depression in adolescents remain surprisingly low.6 But early intervention can be life-changing. Here are some evidence-based strategies and treatments that can make a real difference in supporting a teen with depression.

1. Get involved in your teen's life

The research is clear: More involved parents or caregivers are generally linked to fewer depressive symptoms in their children.11 This may include helping with homework, showing up to school and sports events, or creating a home environment where it's OK to talk about struggles and feelings. Depression is often linked to a lack of purpose, so encourage your teen to pursue things in life that bring meaning, like hobbies or activism. Staying involved without being overbearing is the key; high parental expectations can deepen feelings of inadequacy and isolation.1,11

2. Model healthy behaviors

If you want to help your teen manage depression, it's not just about what you say – it's about what you do. Modeling healthy behaviors, like getting enough sleep, staying active, managing stress, and connecting with healthy support systems sends a message louder than any lecture. If they see you prioritizing self-care and handling challenges with resilience, they're more likely to feel empowered to do the same.3 

3. Try cognitive behavioral therapy (CBT)

CBT remains a gold-standard treatment for adolescent depression. It’s especially effective when it involves practical strategies like challenging negative thoughts and engaging in activities that you enjoy. Involving parents or caregivers in the treatment process can strengthen the therapy’s impact by enhancing family support and reinforcing those coping strategies outside of the therapist's office.12

4. Get moving

If your teen is struggling with depression, encouraging regular exercise can be a powerful, natural mood booster. Research shows that aerobic activities like running or cycling are particularly effective because they release endorphins and reduce stress hormones.13 The best approach? Make it a shared or low-pressure experience, like a family basketball competition. The key is to emphasize enjoyment and engagement over performance.13

5. Do a digital detox

For some teens, cutting back on social media can lead to a significant reduction in depressive symptoms. This is likely because taking breaks from social platforms can reduce negative social comparisons and the stress of online interactions.14

But online communities may also provide support that can boost self-esteem and well-being.5 So while a break now and then is good – especially if it's done as a family – it's also important to make sure your teen is using social media in a healthy way, like to connect with friends.

If your teen shows signs of true internet addiction, replace their scrolling time with regular bouts of aerobic exercise. Activities like running or biking can help reduce compulsive online behaviors and the urge to stay glued to screens. This is likely because of the physical and psychological benefits of exercise, like improved mood and reduced stress.15

6. Create a safe space

Supporting a teen with depression calls for empathy, patience, and a willingness to truly be there. Positive, safe, and affirming environments at home, school, and in the community are crucial for youth mental well-being. For marginalized youth, like those who identify as LGBTQ, affirming environments can be particularly lifesaving.16

Sometimes, the most impactful thing you can do is just listen. If your gut tells you something’s wrong, trust it. Your presence can be a lifeline toward hope and healing. Remind them they’re never alone and that asking for help is a sign of strength, not weakness.

Word from Thorne

If you’re interested in reading or listening to more information related to depression, you can check out these additional articles and podcasts on Take 5 Daily:

References

  1. Mental health of adolescents. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health. [Accessed Nov. 11, 2024]
  2. Child and adolescent mental health. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/books/NBK587174. [Accessed Nov. 11, 2024]
  3. Office of the Surgeon General (OSG). Protecting Youth Mental Health: The U.S. Surgeon General’s Advisory. Washington (DC): US Department of Health and Human Services; 2021.
  4. Madigan S, Racine N, Vaillancourt T, et al. Changes in depression and anxiety among children and adolescents from before to during the COVID-19 pandemic: A systematic review and meta-analysis. JAMA Pediatr. 2023;177(6):567-581.
  5. Vidal C, Lhaksampa T, Miller L, et al. Social media use and depression in adolescents: A scoping review. Int Rev Psychiatry. 2020;32(3):235-253.
  6. Wang S, Li Q, Lu J, et al. Treatment rates for mental disorders among children and adolescents: A systematic review and meta-analysis. JAMA Netw Open. 2023;6(10):e2338174.  
  7. Clayborne ZM, Varin M, Colman I. Systematic review and meta-analysis: Adolescent depression and long-term psychosocial outcomes. J Am Acad Child Adolesc Psychiatry. 2019;58(1):72-79.
  8. The teen brain: 7 things to know. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/the-teen-brain-7-things-to-know. [Accessed Nov. 8, 2024].
  9. Teen brain: Behavior, problem solving, and decision making. American Academy of Child & Adolescent Psychiatry. https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/The-Teen-Brain-Behavior-Problem-Solving-and-Decision-Making-095.aspx. [Accessed Nov. 8, 2024]
  10. Teen depression: More than just moodiness. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/teen-depression. [Accessed Nov. 11, 2024]
  11. Liu Y, Song Y, Wu Y, et al. Association between parental educational involvement and adolescent depressive symptoms: A systematic review and meta-analysis. BMC Psychol. 2024;12(1):538.
  12. Oud M, de Winter L, Vermeulen-Smit E, et al. Effectiveness of CBT for children and adolescents with depression: A systematic review and meta-regression analysis. Eur Psychiatry. 2019;57:33-45.
  13. Li J, Zhou X, Huang Z, et al. Effect of exercise intervention on depression in children and adolescents: A systematic review and network meta-analysis. BMC Public Health. 2023;23(1):1918.  
  14. Ramadhan RN, Rampengan DD, Yumnanisha DA, et al. Impacts of digital social media detox for mental health: A systematic review and meta-analysis. Narra J. 2024;4(2):e786.
  15. Yan Y, Qin X, Liu L, et al. Effects of exercise interventions on Internet addiction among college students: A systematic review and meta-analysis of randomized controlled trials. Addict Behav. 2025 Jan:160:108159.
  16. Ancín-Nicolás RA, Pastor Y, López-Sáez MÁ, et al Protective factors in the LGBTIQ+ adolescent experience: A systematic review. Healthcare (Basel). 2024;12(18):1865.