How to Handle School when You Have Depression

Co-authored by Natalia S. David, PsyD

Last Updated: January 13, 2023 References

Anyone, regardless of age, can struggle with depression. If you are in school — whether you're in elementary school or earning a PhD — depression can make it difficult to focus on your studies. Depression can make it hard for you to concentrate on assignments and do well in classes. You may also struggle with being around other students in school and find it hard to relate to your peers. Adjusting your school routine and using coping mechanisms for depression at school can help you do well. You can also reach out to others for support and get professional help so you can succeed despite your depression.

Method 1

Method 1 of 3:

Adjusting Your School Routine

1
Identify your triggers. It may be helpful to identify any emotional triggers related to school that contribute to your depression so you can make changes to avoid or manage those things. Try writing about your experience with depression and see if you can identify if something prompted the episode. For instance, you may notice that your depression often follows right after you've been assigned to work on a group project, or that it began when your best friend started hanging out with a different group. If you can identify a trigger, then it may be easier for you to avoid it or, if that's not possible, learn healthy and productive ways to deal with it.^{[1]
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- Research indicates a connection between depression and academic performance, and in some cases a connection between depression, self-esteem, and social standing. Consider if either these contribute to your depression.^{[2]
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- Other triggers might be stress related to upcoming tests or assignments, crowded halls, assemblies, grades, self-image, and peer pressure.
- It may be helpful to work on this list with a counselor or therapist, who can also teach you positive coping skills.
2
Focus on one task at a time. When you have depression, it can be hard to motivate yourself to get out of bed and get dressed for school. Start by focusing on one task at a time. Get up out of bed because you have to, not necessarily because you want to. Then, brush your teeth and comb your hair. After these tasks are complete, move on to getting dressed. Check each task off in your head as you complete them so you can feel more motivated to get out the door to school.
- If you are having trouble getting out of bed, try to focus on one important task you need to do at school that day, such as take a test or turn in an assignment. Keeping your focus on this one thing you must accomplish may help you feel motivated to get out of bed.
- Though it may be difficult to do, try not to give yourself time to dwell on how bad you are feeling. Get ready quickly for school by completing one task at a time. Doing this can keep you on track to getting out the door to school on time, ready to do your best despite your depression.
- If you know you struggle in the mornings, prepare everything you will need the night before. Put all your books in your backpack, lay out the clothes you plan to wear, and make your lunch.
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3
Set small, specific goals. Go easy on yourself and set the bar low. Do not try to do too many things at once when you have a bad bout of depression. Set goals that are small and specific. This could be as simple as having a goal to get out of bed in the morning. Or you may have a goal to wear clean clothes to go to school. Or you may have a goal to eat breakfast in the morning before school. Goals that are small and specific can help you stay motivated as you prepare for school.^{[3]
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- Once you are at school, set small specific goals for yourself. This could be handing in your assignment in class or getting to class on time. You may set a goal to say "hi" to one person in your class or to speak once during a class discussion. Keep the goals small and manageable so you do not feel overwhelmed.
4
Create a weekly study plan. Another way you can handle school when you have depression is to stay organized. Make a weekly study plan to help you stay on top of your assignments and due dates. Write out the study plan on a whiteboard in your room or make one on your phone. Make sure you plan enough time for all your assignments, as well as time for breaks. This way, you do not feel overwhelmed or unmotivated. Instead, you can feel organized and focused, even as you also deal with your depression.^{[4]
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- Organize the study plan based on your energy levels. For example, if you tend to be more of an active person in the morning, schedule difficult assignments for the morning. Then, do the less challenging assignments at night.
5
Ask for extensions on assignments. Having depression may make it difficult for you to meet due dates and deadlines for assignments or tests at school. Rather than feel overwhelmed or unmotivated, speak to your teachers and ask about getting extensions on your assignment. Let your teachers know that you are struggling with depression and need more time to complete your assignments. Your teachers should try to accommodate your needs and make you feel supported at school.^{[5]
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- Your teachers may offer to give you extensions on assignments, where you hand them in separately from your peers. They may also ask you if you’d prefer to have different dates or times for any tests or exams, especially if your depression is getting in the way of your time management.
- Do not be afraid to ask for extensions on assignments due to your depression. Most teachers will be understanding and work with you to ensure you do well in school.
- If your school has a counselor or student resource center, you should speak with them about making special accommodations for your depression. You may need to bring a note from a doctor.
6
Wait for the hallway to clear of people at school. If you find being in crowded spaces overwhelming or stressful due to your depression or find that it triggers a depressive episode, hang back at the end of class. Wait until the hallway is clear of people to venture out. This way, you will feel less stressed and more comfortable at school.^{[6]
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- If you have to get to classes back to back, let your teachers know that you may be a few minutes late because you like to wait for the hallway to clear out to avoid feeling stressed.
7
Integrate exercise into your routine. Getting exercise a few times a week can help to boost your mood and make you feel more energized for school. If exercise isn't already part of your daily routine at school in gym class, try to integrate exercise into your school routine so it becomes part of your daily habits. Bike, walk, or run to school in the morning or from school to your home. Schedule a workout in the morning before classes or after school is done.^{[7]
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- You can also join a sports club at school and exercise that way. For example, you may join the swim team or the track and field team at school.
- You can also do recreational sports like softball or basketball outside of school to integrate exercise into your routine.
- Your school may have a student gym that you can use for free.

Method 2

Method 2 of 3:

Using Coping Mechanisms for Depression at School

1
Use positive affirmations. It can be a struggle to stay positive when you have a bad bout of depression. To stay focused and upbeat, use positive affirmations before you get to school and while you are in school. Say the positive affirmations out loud in front of a mirror several times to help you stay energized for the day.
- For example, you may use positive affirmations like, "I am strong and motivated to go to school today," or, "Today I am going to have a good day at school."
2
Do deep breathing. If you feel depressed while at school, prepare yourself for the day by doing deep breathing. You can do deep breathing and meditation at home, on the drive to school, or in front of the school before you go inside. Deep breathing and meditation can help you stay calm and relaxed. It can also help you set a good intention for your day, even as you are dealing with depression.
- To do deep breathing, close your eyes and inhale slowly through your nose for four counts. Then, exhale through your nose for four counts. Do this several times until you feel calm and relaxed.
- You can even do deep breathing while seated at your desk or walking to class.
3
Listen to a calming playlist. Listening to calming music on headphones can help you stay relaxed at school. Make a playlist of music that you find soothing or calming and listen to it at school or on the way to school. Look up calming playlists and upload to your phone or music player so you can listen to them.^{[8]
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- If you find yourself getting depressed before school, try listening to the playlist to help lift your mood. Though the lift may only be temporary, it may be what you need to get through the school day.
4
Write your feelings down in a journal. Another way you can cope with depression is to keep a private journal where you write down your feelings. You may keep the journal in your backpack, in your locker at school, or at home in a safe place. Write down thoughts once a day to help you release your emotions.^{[9]
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- You can also use the journal as a way to help track your progress as you deal with your depression. Note days when you felt good or energized and days or moments where you felt unmotivated or depressed.
5
Join a school club. You can also cope with depression at school by getting more involved in student life. Join a club at school or get involved in school events. This will allow you to get more involved with the social aspect of school and feel like you are part of a community of peers. Often, depression can feel isolating and lonely. Joining a school club can make you feel more included.^{[10]
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- For example, you may join a club that focuses on a hobby or activity you enjoy, such as art, photography, debate, or dance.
- You can also join a club that focuses on something you want to get better at, such as chess, the performing arts, or math.

Method 3

Method 3 of 3:

Reaching Out to Others For Help

1
Speak to your teachers. Having depression can be a lonely experience. Rather than isolate yourself from others, reach out to those around you. Enlist the support of your teachers so they can help you do well in school. Speak to them one on one about your depression. Ask them for assistance with assignments or class discussions outside of class. Most teachers will work with you to ensure you succeed in their class, even as you deal with the challenges of depression.^{[11]
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- Your teachers can also refer you to resources at school to help you cope with depression. This could be an afterschool program or the referral to the school counselor.
2
Reach out to your school counselor. Make an appointment with your school counselor to discuss your depression. School counselors know how to listen and help students dealing with depression. If your school counselor is trained in mental health, they can act as a therapist and support you. If they are not trained in mental health, they can still be a good resource for you to get help from a doctor or mental health professional.^{[12]
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- Your school counselor can give you tips on how to manage depression at school. They can also speak to your teachers for you and help you get accommodations for assignments so you can do well in your classes.
3
Talk to your family and friends. If you feel more comfortable talking to someone you know, reach out to family and friends. Tell close friends that you are struggling with depression. Speak to a close family member about your struggles. Lean on those closest to you so you feel less alone with your depression.^{[13]
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- You may confide in a family member or friend that you trust and comfortable being honest and open with. Let them know that you are looking someone to listen to you and support you, not to judge you or make you feel worse than you already do.
- Your family and friends may recommend that you speak to a mental health professional at school or through your doctor. Be open to hearing this advice.
4
Speak to a mental health professional. If your depression is getting in the way of your ability to function and do well in school, it may be time to speak to a mental health professional. Talk to your primary care doctor and ask for a referral to a mental health professional. Go to a mental health clinic in your area. Ask friends for a referral to a therapist or a counselor.^{[14]
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- The mental health professional can help you make a treatment plan. The treatment plan will detail your medication needs, your therapy schedule, and any other details relating to your treatment for depression.
- The therapist may recommend time off or a temporary leave from school, depending on your condition and your needs. Discuss this with your therapist in detail so you feel comfortable making it part of your treatment plan.