A diet that is high in saturated fats and caloric levels may lead to depression. [2] X Research source Those who consume more water, fiber, ascorbic acid, tryptophan, magnesium and selenium have better moods overall. Diets that are heavy on legumes, fruits and vegetables, such as the Mediterranean diet, meet these criteria. [3] X Research source Add folic acid, which can be found in leafy greens and beans. [4] X Research source

It’s recommended that teens get one hour of exercise almost every day. [7] X Research source Maybe you hate sports, but that doesn’t mean you can’t exercise. Walk the dog, jump on the trampoline, go in-line skating, or go dancing.

It’s suggested that teens and pre-teens get 8 to 10 hours of sleep each night. [10] X Research source

The effects of caffeine are typically felt within five to 10 minutes and may last from one to five hours. Aftereffects may last for up to 24 hours. [13] X Research source A strong dose of caffeine may lead to jitteriness, increased heart rate, irritability, and restlessness. [14] X Research source A strong dose is between 150-400 mg. (A coffee contains roughly 150 mg per 12 oz. ; an energy drink is in excess of 100 mg per 12 oz; a diet coke is around 46mg per 12oz (or one can). )[15] X Research source If you do consume caffeine, try not to exceed 50-150 mg, or about one 12oz cup of coffee. [16] X Research source

Talk to your best friend, or maybe say hello to your crush.

If you’ve noticed other symptoms, such as racing thoughts, incoherence, disjointed thoughts, or periods of excessive energy, this can indicate symptoms of other more serious disorders. Talk to an adult and a mental health professional.

Once you’re alone, take some time to calm down. Count to 10 or take some deep breaths. Splash some water on your face. Focus on your senses and engaging with your environment, not just what you’re feeling.

Maybe you feel embarrassed to cry in public. If this happens, excuse yourself to the bathroom or go outside.

All-or-nothing thinking: Either you believe everything is perfect and wonderful, or everything is horrible and you hate life. Jumping to conclusions: You “know” that things will turn out badly, or assume people are thinking negatively of you even if there is no concrete proof. Catastrophizing: You blow the situation out of proportion and believe you can never show your face again or that life is ruined.

Look at the evidence. When you think “Nobody likes me and I’m all alone,” think about whether or not that is really true. The evidence “for” that statement might be that your best friend was really mean to you at lunch and you feel really alone. The evidence “against” that statement is that you have many other friends who care about, your parents and your family love you. Maybe your best friend’s parents are getting divorced, and her behavior has absolutely nothing to do with you. Stop negative thoughts such as “everything sucks,” and change them into positive thoughts. You can think, “No, not everything sucks. Even though I feel really down right now, I know my chinchilla loves me, and I’m excited to see a movie later tonight. "

While it can be helpful to write out confusing feelings, don’t make your journal all about negativity. Consider writing about a pleasant experience too, to move you closer to feeling more positive emotions.

Use a calendar or a smartphone app designed to track your period. You want to start tracking on the first day of your period. This can give you clues whether your mood swings are consistent with your period. Cut salt, caffeine, and sugar to help with PMS symptoms. [26] X Trustworthy Source US Office on Women’s Health U. S. government agency providing resources for women’s health Go to source

Figure out whether you can work through the event on your own or if you need to ask someone (like a trusted adult or therapist) for help. If you have experienced trauma or abuse, you absolutely need the assistance of a professional to work through the trauma.