Research indicates a connection between depression and academic performance, and in some cases a connection between depression, self-esteem, and social standing. Consider if either these contribute to your depression. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Other triggers might be stress related to upcoming tests or assignments, crowded halls, assemblies, grades, self-image, and peer pressure. It may be helpful to work on this list with a counselor or therapist, who can also teach you positive coping skills.
If you are having trouble getting out of bed, try to focus on one important task you need to do at school that day, such as take a test or turn in an assignment. Keeping your focus on this one thing you must accomplish may help you feel motivated to get out of bed. Though it may be difficult to do, try not to give yourself time to dwell on how bad you are feeling. Get ready quickly for school by completing one task at a time. Doing this can keep you on track to getting out the door to school on time, ready to do your best despite your depression. If you know you struggle in the mornings, prepare everything you will need the night before. Put all your books in your backpack, lay out the clothes you plan to wear, and make your lunch.
Once you are at school, set small specific goals for yourself. This could be handing in your assignment in class or getting to class on time. You may set a goal to say “hi” to one person in your class or to speak once during a class discussion. Keep the goals small and manageable so you do not feel overwhelmed.
Organize the study plan based on your energy levels. For example, if you tend to be more of an active person in the morning, schedule difficult assignments for the morning. Then, do the less challenging assignments at night.
Your teachers may offer to give you extensions on assignments, where you hand them in separately from your peers. They may also ask you if you’d prefer to have different dates or times for any tests or exams, especially if your depression is getting in the way of your time management. Do not be afraid to ask for extensions on assignments due to your depression. Most teachers will be understanding and work with you to ensure you do well in school. If your school has a counselor or student resource center, you should speak with them about making special accommodations for your depression. You may need to bring a note from a doctor.
If you have to get to classes back to back, let your teachers know that you may be a few minutes late because you like to wait for the hallway to clear out to avoid feeling stressed.
You can also join a sports club at school and exercise that way. For example, you may join the swim team or the track and field team at school. You can also do recreational sports like softball or basketball outside of school to integrate exercise into your routine. Your school may have a student gym that you can use for free.
For example, you may use positive affirmations like, “I am strong and motivated to go to school today,” or, “Today I am going to have a good day at school. "
To do deep breathing, close your eyes and inhale slowly through your nose for four counts. Then, exhale through your nose for four counts. Do this several times until you feel calm and relaxed. You can even do deep breathing while seated at your desk or walking to class.
If you find yourself getting depressed before school, try listening to the playlist to help lift your mood. Though the lift may only be temporary, it may be what you need to get through the school day.
You can also use the journal as a way to help track your progress as you deal with your depression. Note days when you felt good or energized and days or moments where you felt unmotivated or depressed.
For example, you may join a club that focuses on a hobby or activity you enjoy, such as art, photography, debate, or dance. You can also join a club that focuses on something you want to get better at, such as chess, the performing arts, or math.
Your teachers can also refer you to resources at school to help you cope with depression. This could be an afterschool program or the referral to the school counselor.
Your school counselor can give you tips on how to manage depression at school. They can also speak to your teachers for you and help you get accommodations for assignments so you can do well in your classes.
You may confide in a family member or friend that you trust and comfortable being honest and open with. Let them know that you are looking someone to listen to you and support you, not to judge you or make you feel worse than you already do. Your family and friends may recommend that you speak to a mental health professional at school or through your doctor. Be open to hearing this advice.
The mental health professional can help you make a treatment plan. The treatment plan will detail your medication needs, your therapy schedule, and any other details relating to your treatment for depression. The therapist may recommend time off or a temporary leave from school, depending on your condition and your needs. Discuss this with your therapist in detail so you feel comfortable making it part of your treatment plan.
