Addressing Teen Mental Health Challenges
Toolkit Tailored for You
Physical Health
Regular physical activity provides multiple physical benefits AND mental health benefits.
Benefits of Physical Activity
- Keeps the heart healthy
- Leads to better sleep
- Greater focus at school
- Improves happiness
What Counts as Physical Activity?
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Any type of movement like:
- Brisk walking
- Jumping rope
- Playing soccer
- Lifting weights
Swapping out daily activities such as driving to the store with walking or riding a bicycle or taking the stairs instead of an elevator or doing household chores can have big benefits for your overall health. Recent studies suggest that any activity resulting in about 10,000 steps, if not more, can reduce the risk of chronic conditions and early death from any cause (also called ‘all-cause mortality’) later in life.
Stay Physically Active at School and Home
Staying regularly active and establishing healthy habits now will lead to a full and healthy life.
- Spend some time outdoors! Visit your local public parks and pools, community baseball fields or basketball courts.
- Join school-organized sports or extramural teams after school (for example, tennis, basketball, baseball/softball, soccer). Connect with friends and family. Walking, swimming, hiking or riding bikes are all great examples of activities that can be enjoyed together.
Regularly eating a well-balanced diet is the best way to provide your body with what it needs to grow, think, and perform at its best. Fueling up with healthy foods is just as important for your brain and mental health as it is to your other organs to prevent illness and chronic diseases. Remember, the benefits of healthy eating add up over time, bite by bite!
Accessing Food
Encourage Your Family to Eat Nutritious Meals
- Enjoy a meal with your family and invite a friend. Sitting down to eat with loved ones gives you a chance to catch up on your day, share the highs and lows, and build lasting memories. Besides, eating in good company feels way better than eating alone.
- Cooking as a family can also be fun. Visit MyPlate Kitchen and choose 1-2 recipes that you like. Ask your parents if you can make it as a family this week, add it to the weekly calendar and the grocery list.
- Keep in mind that healthy eating is also a wonderful way to stay socially connected and learn about different cultures that may be of interest to you. The CalFresh Healthy Living program in California has a number of recipes that offer diversity in food and food preparation.
Eating Disorders
Causes of Eating Disorders
The exact cause is not fully understood, but research suggests a combination of factors can raise a person’s risk, including genetic, biological, behavioral, psychological, and social factors.
Addressing an Eating Disorder
Eating disorders are serious and have both mental and physical health implications. If you or someone you know has an eating disorder, there are resources that can help. There are several types of eating disorders and symptoms vary. Check out Eating Disorders: About More than Food for specific information on various eating disorders.
Sleep is important for your mental and physical health. As a teen, sleep supports your growth and development. It can impact how you think, learn, react, and get along with others. Getting the correct amount of good sleep is an important preventive measure to reduce your risk for long-term health concerns related to your heart, circulatory system, metabolism, hormones, immune system, respiratory system, and memory.
How much sleep do I need?
Teens are in an important stage of growth and development and you need more sleep than adults.
- During puberty there is a change in teen’s circadian rhythm, called a “sleep phase delay” which delays your need for sleep for about two hours.
- Teens need 8 to 10 hours of sleep.
- It’s important to go to sleep on time regularly each night.
- Ignoring this transition can take a toll on your body and your mental health
If you are concerned with sleeping too much or too little, it is recommended that you see a healthcare provider.
Improving Quality of Sleep
Good sleep habits can help you achieve a better night’s rest.
- Keep a routine. Go to bed at the same time each night and wake up at the same time each morning. If you want to sleep in on weekends, stay within 2 hours of your regular sleep schedule.
- Try to remove electronics, including TVs, smartphones, computers, and tablets or minimize their use in the bedroom.
- Make sure your room is comfortable – including desired levels of darkness, noise, and temperature.
- Don’t have large meals or caffeine before bedtime.
- Regular daily exercise will help you fall asleep easier.
Mental Health
How does mental health impact people?
Will my mental health remain the same throughout my life?
Your mental health will change throughout your life, but adolescence is a time full of many changes in your life: physiological changes, shifts in relationships between friends and family, and greater independence as you seek your “voice” and determine what you like and dislike as your adult life takes shape. Added pressures in high school make the transition from childhood to young adulthood more difficult.
Spiritual Health
Spirituality is a sense of connection to something bigger than yourself. Spirituality can have a positive impact on mental health, as it helps you understand yourself in relation to how you fit into the rest of the world through self-reflection.
Your spirituality may look different than that of others and this is ok. Some people express spirituality through religious beliefs, while others immerse themselves in nature and solitude. No matter how spirituality is practiced, rest assured that the benefits are the same.
How can spiritual health support my mental health?
Through spiritual practices, the mind and body will be better connected, positively influencing mental health and emotional wellbeing.
Spirituality improves:
- Individuality
- Mindfulness
- Unity to surroundings
Emotional Health
- Build resilience
- Reduce stress
- Get quality sleep
- Be mindful
- Cope with loss
- Strengthen social connections
Social Health
During adolescence, you will build relationships and bonds with adults and friends in the community. This is important because it helps you feel a sense of connectedness, which is supports mental health and well-being.
- Practice regular, open, and honest communication with your parents and other important adult figures in your life.
- Learn what you value, what is important to you and why.
- Spend time doing activities you love.
- Communicate regularly with their teachers and coaches.
- Use social media safely.
- Have healthy decision-making in your relationships with new and old friends.