How to overcome depression and anger issues in teenage?

Question

Hello doctor,

I am a 19-year-old girl and recently, I have been getting angrier and more hurt whenever an issue arises that I do not like. I feel the urge to break things. I have been feeling depressed, and my parents have also mentioned that I might be going crazy. This might be possible, considering my parents' frequent fights and the interference of people in our joint family and society. I feel incapable of handling my problems. I have been feeling suicidal for the past two years. It feels like I am on the edge all the time, just one push away. I continue to live because my parents would not be able to bear the shame of having a suicidal daughter. I have a younger brother who will turn 12 this year. I do not have friends. For now, I am doing okay but I am afraid that someday soon I might follow my suicidal thoughts. My depression is worsening, and my emotions are so intense that I am always moody. My mother believes that whenever I do not listen to her, I am intentionally trying to make her life sad. My father started viewing me as the most insensitive and ungrateful child. He thinks I am selfish, that I do not love them, and that I have no regard for their sacrifices. Whenever he believes I am hurting him on purpose, he retaliates and says it would have been better if he did not have a daughter, or that he will kill me and forget he ever had a daughter. I know it is just his anger speaking, but it hurts just as much. My parents think I no longer listen to them because I do not respect them anymore and I am not afraid of them like a child should be of their parents. All these problems, and many more, are the reasons why I want to consult with you. I would prefer to meet in person if my parents approve, but since I have not told them about seeking professional help, I will have to continue consulting you online. Additionally, I can not afford in-person psychological therapy and this is my first time seeking help for my problem. Kindly help me.

Answer 1

Hello,

Welcome to icliniq.com.

I have read your query and understood your concern. First of all, I suggest you assess yourself for clinical depression. For that, you can take a self-rating test for depression like Zung's Self-Rating Depression scale, which you can easily find online. If it suggests depression, then I suggest you consult a psychiatrist in person for a medication prescription. In addition, I suggest you follow below mentioned simple methods to improve your well-being:

Practice daily meditation for at least half an hour in the morning.
Follow a daily routine and exercise regularly.
Ensure you get a good sleep at night.
Maintain a balanced diet rich in antioxidants and omega fatty acids.
Keep a stress diary where you can log down your thoughts, but never read them again.
Allocate at least half an hour to discuss your feelings with your family members and listen to their thoughts as sharing and healthy discussions can be very helpful.

In addition, follow these few steps to manage your anger episodes:

When you feel anger arising, either do reverse counting from 20 to 0 or practice deep breathing by breathing from your diaphragm for four to five minutes.
Write down the situation, your thoughts, and your emotions at that time. Then, think of alternative behaviors or thoughts.
Remember, we do not have control over situations or what others do, but we can control how we cope with them. Try to focus on your life goals and dedicate at least one hour daily to your hobbies.
And remember every problem has a solution, and help is just a step away.

I hope this has helped you. Kindly follow up if you have more doubts. Thank you.