<human>: I'm 17/m, relatively well off, and receiving an excellent education at a boarding prep school. Nevertheless, I am depressed. The selfishness of this situation makes me even more depressed lol

When I'm in a good mood, maybe a third of the time, I'm gregarious, quirky, funny, and generally get along fine.

For the remaining two thirds, I'm very awkward, very shy / have low self esteem and confidence, randomly sad for hours at a time, and almost agoraphobic (I avoid leaving the dorm, and social interaction in general). I also lose any motivation to work or take care of myself and develop sleep-pattern disruptions.

Anything can set off the episodes. Tonight, I lost a chess match to a novice, which set off a pattern of thinking about how much of a loser i am, in so many aspects of my life, and especially social ones. I try to rationalize myself out of these kinds of thoughts, but I usually can't.

I've talked to a psychologist since I was a young child, when my parents divorced. He and I agree that my depression doesn't warrant medication, with all its side effects. So I just weather the depressive storms, listening to music and trying avoid damage to my public profile / reputation by quarantining myself in the dorm.

So what should I do there, in my dorm room, to reduce the duration and impact of the depressive episode?

Could you distill the essence of the text into 1-3 sentences?
<bot>: what do you do to make yourself feel better during a spell of depression? Or just talk about depression in general, idc