Occasional bad moods, sulks, tempers or acting out is normal when you are a teenager, but depression is something different. Depression is an overwhelming sense of sadness, despair, or anger.

Depression may make you feel: Constantly irritable, sad, or angry.
Like nothing seems fun anymore, and you just don't see the point of trying.
Bad about yourself - worthless, guilty, or just "wrong" in some way.
Like sleeping all the time or like you can’t sleep enough.
Helpless and hopeless.
Like you want to die or kill yourself.

Depression is a serious condition. If you recognise these persistent feelings of sadness in your own behaviour you need to reach out and get help:

• Turn to people you trust and tell them what you’re going through. Explain that you need help and support.
• When you’re depressed it’s easier to stay in bed or sit in front of the TV or playing games on your phone rather than going out and socialising. But being around others can help pick up your mood. Take small steps to stay connected to those you love.
• Get some exercise. Physical activity is a great way to give your mood a lift.. That’s because your body releases ‘feel good’ chemicals called endorphins into your bloodstream. It’s nature’s way of making you feel better!
• Join a support group. Spending time and sharing with people who can identify with what you’re going through can help you feel less alone and overwhelmed. You can find them through your church, health centre or online.

You don’t have to suffer alone. Start by telling somebody you trust. Depression can need an expert to help. Read more about it below.

Need to talk? Call 116 - it is a free Child Helpline under Lifeline Zambia.