Taking Care of Yourself

Taking Care of Yourself

Taking care of yourself physically can also lead to benefits to your mental and emotional health.

Here are some ways that will help you manage stressors and prevent becoming overwhelmed when difficulties arise:

• Get Enough Sleep: According to the National Sleep Foundation, teenagers require between 8 and 10 hours of sleep each night. Only about 15% of teens report sleeping for 8.5 hours on school nights. Lack of sleep can impact your ability to manage stress, concentrate and learning in school, make healthy decisions (you are more likely to reach for sugar and caffeine for energy). Visit the National Sleep Foundation website for more information on the importance of sleep.
• Exercise: Children and teenagers are encouraged to get at least 60 minutes of physical activity every day (http://health.gov/paguidelines/midcourse/youth-fact-sheet.pdf). In addition to the physical benefits of exercise, there are cognitive and emotional benefits as well. It can reduce the impact of stress and lessen feelings of anxiety and depression. Regular exercise can also improve self-confidence and help regulate sleep habits. For more information about fitness, please visit healthychildren.org.
• Maintain a Healthy Diet: Eating a balanced and nutritious diet can impact your overall physical health, your ability to concentrate, and your ability to manage daily stress. Try to eat a healthy breakfast in the morning before school, drink plenty of water throughout the day, and opt for nutrient dense food like fruits, vegetables, and complex carbohydrates. Limit consumption of simple sugars (like sweets and soda) and caffeine (coffee, energy drinks). Although they can provide a quick energy boost, it is often short-lived and followed by an "energy crash."
• Avoid Alcohol and Other Drugs: The National Center on Addiction and Substance Abuse (CASA) at Columbia University (2003) found that teens that are highly stressed are more likely to use alcohol or drugs. While these substances can provide an escape or help your body relax in the short-term, they can lead to greater physical and mental health issues in the future.
• Find Time to Relax: Scheduling time to relax is just as important as all the other daily activities because it gives your mind a break a provides time to recharge. Engage in a quiet activity like yoga, take a walk, practice mindfulness, take a bath or shower, read a book, or listen to music.

Sources: National Center on Addition and Substance Abuse (2003). CASA 2003 teen survey: high stress, frequent boredom, too much spending money: Triple threat that hikes risk of teen substance abuse. Retrieved from http://www.casacolumbia.org/newsroom/press-releases/2003-teen-survey. Willard, C. (2014). Mindfulness for teen anxiety. Oakland, CA: New Harbinger Publications, Inc.