WHAT TO DO NOW

You're smart to learn all you can about adolescent depression and other mental health issues. Erikaslighthouse.org is a great place to start. The information here is meant as a guide with suggestions of things we've found helpful in dealing with our own children who have suffered from this illness. Every situation has unique elements and you need make sure you get the answers that are right for you. Keep going until you get all the answers you need—we support you on your journey.

WHERE TO GET HELP

In an Emergency—Call 911

In Crisis, but not Immediate Danger

On Chicago's North Shore

• Go directly to the Emergency Room
  Highland Park Hospital is the closest hospital in the area with inpatient facilities for adolescents and young adults. It is located at 718 Glenview Avenue, Highland Park, IL 60035 [ map ]. To contact the 24 hour crisis line, call 847-480-3710.
  
  
• Talk to an on-call Crisis Professional
  Contact the Evanston Northwestern Hospital Crisis Team at 847.570.2500. Listen carefully to the whole message for further instructions.

Outside of Chicago's North Shore area

Call 1-800-SUICIDE to get the location of the nearest emergency room.

For On-Going Help

Contact your school's social work department or the National Suicide Hotline at 1-800-SUICIDE for help finding a local facility, qualified therapist, or programs.

HOW TO COPE

• Make sure your child's teachers are adequately apprised of the situation so they can be more sensitive with assignments, time and encouragement. Work with them to find a plan that works both in the classroom and at home.
• Talk to a friend that you really trust.
• Encourage your child to keep track of his feelings with a journal—do the same with yours.
• Find a therapist that you like and with whom your child is comfortable.
• Work with your child to find something to give her focus and structure. If you need to cut back on activities that's o.k.
• Accept and respect the illness, it is treatable.
• Work with your child to learn more about depression and discuss your findings. Remember, it's a process of discovery—a journey for both of you.

HOW TO CARE FOR YOURSELF

When your child is depressed, it is important that you, the caretaker, stay as healthy as possible. You are not being selfish—you are being practical.

Let it Out

• Feeling alone, upset, sad, angry, confused? Talk to a trusted friend, family member, therapist, teacher. Keep a journal.
• Find a social worker, psychologist, or life coach to speak with on a regular basis. Being able to speak freely and confidentially can help find balance and become more self-aware.
• To find a therapist, ask your physician or a close friend for a referral.
• Therapy can be expensive so check with your health insurance company, or ask the therapist if they offer a sliding scale (which allows the same therapy sessions for a cheaper price).

Breathe

• Meditation, yoga, prayer, breathing exercises, etc.—anything that gives you a "time out," and helps connect your body to your mind. Find classes through your community center, "Y," church or on-line.
• Try this at home:
  • Inhale slowly from your belly (not your chest) for a count of five.
  • Hold your breath for a count of five.
  • Slowly exhale through your nose, from the back of your throat for a count of five.
  • Continue this for several minutes. You can lengthen the inhales and exhales, but DON'T lengthen the holding of the breath.

Sleep

• During sleep, your body balances itself out. Without it, hormone levels can drop and leave you feeling hungry, irritable, or lethargic. Make sure you get 7-9 hours of sleep each night, no more. Too much sleep could also throw your body out of whack.

Eat Right

• Feel-good food isn't necessarily good-for-you food. Try to replace junk food with fruits and vegetables to feel more energetic and focused.

Get Moving!

• Stretch, dance, walk, run, bike, rollerblade, do Pilates and yoga for great physical and mental benefits. Moving our body engages your mind and can leave you with an increased sense of confidence and self-awareness.

Get Inspired

• Find a motivational or inspirational saying and repeat it every day or in a difficult situation or time. Repeat this meaningful phrase or word to calm yourself and get back to a centered, balanced, and stronger place.

Make To-Do Lists

• So overwhelmed you don't feel like doing anything? Make a list. Put the most important thing first, but take a minute with the most fun task to give you the "umph" to tackle the list.

Let Go

• It's OK to laugh. Call a friend you know will tell you a joke. Go to a funny movie. Re-read one of your funny e-mail jokes. Remember to breathe, laugh, and live. You will be able to return to your situation with new energy, new balance.