Strengthen your support network.

A support network of teachers, adults, and friends can reduce feelings of isolation. This network can help people normalize their feelings, improve their mood, and think differently about their circumstances. Research shows that one supportive adult at a school can reduce the likelihood that a student will drop out.

Engage in pleasurable activities.

Engaging in pleasurable activities can improve our mood. Some ideas include listening to or dancing to favorite music, reading a favorite book, rollerblading, swimming, or playing with animals.

Set goals for yourself.

When someone’s mood is low, it can be difficult to imagine what life would look like if the problem no longer existed. Envisioning a world where the problem no longer exists and taking steps to resolve it can help improve mood. It can also help change the external circumstances that trigger the difficulties.

Change your body chemistry.

When we feel low, there is often a biological component to our mood. We can change that by changing our body chemistry. Remember TIPP, which stands for temperature, intense exercise, paced breathing, and paired muscle relaxation.

Try changing your body temperature by taking a cold shower or holding some ice cubes. You could also do some intense aerobic exercises like running. Belly breathing or watching a guided muscle relaxation video can also bring relief.

Cope ahead.

Sometimes a negative mood catches people off guard. Other times, people can anticipate it. When coping ahead, we teach ourselves how to prepare for what may be unpleasant and create a plan to get through the difficulty without becoming overwhelmed by the emotions that it evokes.

If students experience a particularly difficult season, should they tell their school? If so, what should they say?

When things are tough, students should tell their parents and together with their parents identify who at the school they may want to involve in the conversation. What to tell the school depends on the problem.

A student and their family may brainstorm about what support they may want in notifying the school. Are they going to ask for accommodations in completing homework? Extra time on a test because of anxiety? A special testing environment because of ADHD?

Schools can be helpful and responsive when they know what challenges students are facing.

How can parents best support these students?

Parents should listen to their child’s difficulties. Children communicate their difficulties in different ways depending on their age. A seven-year-old often can’t communicate to their parents that they feel depressed. Instead, they may show it in behaviors such as irritability, crying, or isolating from others. Teens may withdraw from others but also discuss feelings of anxiety or depression with an adult.

Parents should accept and validate their child’s feelings. They should not try to talk them out of the feelings or otherwise invalidate them. Reassuring them that everyone feels this way sometimes and accepting the emotions can in and of itself be very healing for the child.