6 steps to overcoming depression
8/11/2025 by Ben Ashby, M.D.
Do you have a young family member feeling overwhelmed in the face of depression? If so, there’s good news: Mayo Clinic’s pediatricians are here to help.
While our understanding of depression continues to evolve, a review of high-quality science suggests that there are six easy, effective and lasting treatments for depression in teens. Let’s take a look.
- Therapy: The most effective treatment for depression in kids is counseling, also called therapy. Talking with a therapist helps you understand and overcome your feelings, especially when you find a therapist you can trust and connect with. If you’re up to talking with someone, call us, and we’ll plug you in.
- Medication: Anti-depressants are just what they sound like – medicines that fight against depression by breaking unhealthy cycles of thought and allowing you to focus on the things that bring meaning to your life. At Mayo Clinic, we use safe, effective antidepressants like fluoxetine to help people get back to their lives. If you think you’d benefit from treatment, we’d love to help.
Unlike therapy and anti-depressants, these four interventions are things you can do entirely on your own, as soon as today. Scientific studies suggest that each is as effective as taking an antidepressant, and their benefits stack up like a big plate of positivity pancakes.
- Exercise: Exercise is good for our bodies, brains, and souls. Studies have found that regular, non-competitive exercise (like running or playing soccer with friends) is just as effective against depression as taking an antidepressant medication. Imagine how good you could feel if you did both.
- Green space: Sorry, beach-lovers, hikers have gotten this right. Spending time outside, surrounded by lush, green living things, has an immediate, positive effect on our brains. The more time you spend outside, the happier you’ll be.
- Religious participation: For those who are open to it, regular involvement in a religious community, like a church or youth group, has been shown to fight off depression. Spiritual activities give you a sense of meaning and calm that builds a mental barrier against feelings of hopelessness.
- Cut back screen time: Phones and computers are important to everyday life. Unfortunately, they are also directly linked to depression in teenagers. Try to limit yourself to two hours of screen time each day outside of school, and you’ll find that you have more time to spend with people who care about you, who make you laugh, and who can help you feel like yourself again.
Most importantly, if you’re feeling hopeless or at the end of your rope, know that people at Mayo Clinic care for you and will fight by your side. Give us a call, and we’ll work together to end your depression.
Ben Ashby, M.D., completed his Mayo Clinic pediatric residency in June 2025. He attended divinity school at Duke University, where he developed a special focus on human flourishing and disability theology.