1 in 5 students in the United States will develop a mental illness in their lives, and half of these people develop their conditions by the age of 14 according to nami.org. This means that many of you reading this article may have a mental illness.

While there are very many illnesses that affect students, two of the most common afflicting high schoolers are depressive and anxiety based disorders. Many cases are influenced by genetics, meaning that students with parents having histories of mental illness are more likely to develop a mental illness. These can also be influenced by outside factors. How the student was raised, how much stress they undergo, the physical health of the student and the environment the student is in all affect the likeliness that a mental illness will be developed. Having another form of mental illness, such as bipolar disorder, schizophrenia, autism, and ADHD can all add to the likeliness of anxiety and depression. Substance abuse, which is a disorder involving addiction, can also greatly contribute to the development of depression and anxiety.

Students and parents are being made more aware of mental illness through the media, however, the treatment of illness is still not common enough to help most youth. According to mentalhealthamerica.net, the Youth Ranking for Colorado in terms of mental health is 29 out of the 50 states – Lower ranking means less access to care and support, higher prevalence of mental illness, and higher amounts of youth dependence on substances (alcohol, drug addiction). While there are resources for students in Colorado, there aren’t enough to effectively diagnose most and treat those who need it.

This needs to be addressed, especially since youth mental health is worsening. For example, rates of youth with severe depression increased from 5.9% in 2012 to 8.2% in 2015, and even so, 76% of these cases are left with no or insufficient treatment. Suicide is also the third leading cause of death in adolescents, and 90% of those who fell victims to suicide had a form of mental disorder. Many experts now call the current state of youth mental health an “epidemic”. Many, like one of our local counselors, Sheila Cooper, say the rise of social media contributes to the worsening mental health of teenagers. She says that “with the rising of social media, that I’d seen more, because kids seem to have difficulty turning it off, they have difficulty trying to cope (…) Kids will say things on social media that they wouldn’t normally say in the presence of that person,” she said, adding that, “When you see that negative remark, it’s imprinted on your soul and in your head, so it’s hard to get [the negative remark] out of your head”

Even though the mentally ill need help, they often don’t seek it. This is because of the stigma around mental illness, which continues to make it difficult for those who need help have the confidence to seek it. They’re often afraid of being written off as insane, sad, or irrational.

Having these conditions can make you feel alone, or even if you don’t have a disorder, dealing with feelings similar to these can be difficult. However, there are many people out there experiencing what you experience, and there are a lot of people willing to help, and things are getting better for those seeking help. “I think the stigma of mental illness/mental health issues is less than it used to be,” says another of our counselors, Diane Summers. Periodic cases of depression, anxiety, and extreme stress are common in those without disorders, so there is no need to feel shame in figuring out a mental health problem, regardless of whether you have a disorder or not.

Here are some tips for managing these conditions. If you have further inquiry, go see a counselor, talk with your parents, or do further research online from trusted resources.

Dealing with Stress – While other factors contributing to anxiety and depression should be addressed by a medical professional, stress is one factor that can be managed by the student and with the help of their parents. Stress in small levels can actually be healthy, encouraging that tasks get done and that people stay on task. However, long and drawn-out stress can damage the body, since the body is constantly in the mode of fight or flight and never gets any rest. Prolonged stress can also cause irritability, muscle pains, insomnia, high blood pressure, headaches, lack of focus, and a weakened immune system.

Doing something you enjoy can greatly help with managing stress. You may feel as though you don’t have enough time for yourself, but enjoying yourself can greatly ease your mind. Take some time to do something fun: go out with friends, read a good book, play video games, draw, or whatever you yourself love doing. Dealing more directly with your feelings may be helpful as well. Write the things that are bothering you down, however much or little you want. Letting out your feelings to a friend, family member, or a counselor can greatly help.

Dealing with Anxiety – Those dealing with anxiety can feel like their minds are racing with worries nonstop. Overthinking with anxiety can be greatly overwhelming, especially in an environment as busy as High School. Academic life, social life, home life, and the future can all collide and make a person with anxiety full of even more worry than usual. Cooper adds that “Some of that anxiety comes at different times of the year for us.” Because of this, it can be important to know how to calm yourself down in the case of an anxiety attack.

It’s important to understand in the midst of anxiety that it is completely natural to have feelings of fear. Your brain is simply thinking out the outcomes, which is a necessary response in cases where danger is present and you need to be extra careful. When the response isn’t necessary, however, you can cut off the stressor by calming yourself. Remind yourself that it is not permanent, and it will resolve. Relax your body, and if you can, try to distract yourself from what is causing your worry, or solve the problem involving your worry. In a stressful situation, like an argument, it is perfectly justified to tell someone that you need to leave and collect your thoughts.

Do note, anxiety attacks and panic attacks are two different things. Anxiety attacks are caused by the possibility and worry of things happening. Panic attacks, on the other hand, prompt a feeling of immediate danger and a need to escape or fight. Anxiety attacks, because of this, are easier to handle than panic attacks. Panic and anxiety attacks can be related, as anticipating something of an anxiety attack that happens can make it easier for a panic attack to occur. If these attacks occur often, and it feels like worry is a constant, try speaking with your parents, to a counselor, or a medical professional.

Dealing with Depression – Depression can make everything seem dull, distant, tired, and difficult. It can zap a person of their energy and will to do anything. This makes it difficult to deal with and treat, as the motivation to get better is hard to find. Everything that is recommended for you to do can feel exhausting. However, dealing with depression does require action, and there are ways of making it easier.

One way is to reach out to people and make some connections. If it is hard to motivate yourself to do things, having an external motivator can help greatly. If you’re just wanting to retreat from people out of embarrassment, know that depression is very common, and you shouldn’t be ashamed of what you are dealing with. You have a lot of people around you that are willing to help. Even if talking to your family isn’t an option, talking to a counselor or a close friend can also help, and there are plenty of online groups that support those with depression.

Taking small steps can lead to feeling better as well. Do something small, like eating some good food, enjoying some good music, take a small walk, meet with an old friend, or something else, just to start out. Getting even small amounts of sunlight can also boost your mood and energy. Since large steps can sound daunting and exhausting at first, begin with these smaller ones, and you’ll hopefully find yourself feeling a little better. Over time, it may become less daunting to do more energetic activities.

–

Dealing with a mental illness involving anxiety and depression can be very difficult. Even without a disorder, stress can lead to one and make student life hard to deal with, and periodic cases of depression and anxiety can really drag a student down. Understand that none of the advice will solve everything immediately, and it is a matter of habits that really helps. It is a case by case situation since every person thinks and reacts differently. See what works for you. Remember that in extreme cases, you will want to seek medical attention. Several hotlines and web resources are below if you need them, and your counselor is always available. If you don’t feel comfortable talking to someone yourself, you can talk to a friend. Or if you are worried about someone, you can talk to someone about it. Summers has often seen “[students] go to a friend. Maybe they don’t specifically ask that friend to go to an adult, but I think that a lot of them hope that that friend will carry through with contacting one of us or an adult.” Remember that your brain needs care, like your body, and dealing with these disorders should be treated as such. You are not alone.

Safe to Tell

Phone – 1-877-542-7233

Web – https://safe2tell.org/

Suicide Hotline

Phone – 1-800-273-8255

Colorado’s 24/7/365 crisis hotline

Phone – 1-844-493-8255 or text TALK to 38255

Web – coloradocrisisservices.org

Substance Abuse and Mental Health Services Administration (SAMHSA) Helpline

Phone -1-800-662-4357

Teen Line

Phone – 1-310-855-4673 or 1-800-852-8336 or text “TEEN” to 839863

Web – https://teenlineonline.org/

National Youth Crisis Hotline

Phone – 1-800-448-4663