Being a teen isn’t easy. Between academic and social pressures, fluctuating hormones, and crowded schedules, teens today have a lot to juggle. Maintaining a balance between school, friends, family, and activities can feel overwhelming and have the potential to impact both mental and physical health. Finding time to regularly incorporate habits that reduce stress and help support overall physical, emotional, and behavioral health is a key component to living a balanced life.
Get Enough Sleep
It’s no secret that sleep plays a huge role in mental and physical health. Lack of sleep can lead to irritability, poor focus, and a decreased ability to cope with stress1. Research suggests that the ideal amount of sleep is about 8 to 10 hours in a 24-hour period for teenagers ages 13 thru 182.
Build a Network of Support
Developing a support system usually begins with friendships. In fact, close friendships in adolescence have been shown to reduce feelings of anxiety and increase sense of self-worth well into adulthood3. Teenagers who report having close friendships have been shown to handle stress more effectively and are more likely to preform well academically3. A balanced support network may also include family members, mentors, counselors, or other trusted adults.
Do things that make you happy
Developing hobbies and interests outside of academic or social obligations can help teen’s unwind, meet new people, and have fun. Hobbies can include physical activities, artistic outlets, or volunteering at community organizations. In addition to promoting feelings of happiness, developing personal hobbies and interests can help a teen to form their unique identity outside of the family and their academics. The goal of developing hobbies is to reduce feelings of stress and anxiety, so if they start feeling like a chore, it could indicate that you’re over-extended.
Talk to Someone
Everyone benefits from having at least one trusted confidant to share struggles, accomplishments, and challenges with. While it can be scary to be vulnerable, learning to communicate emotions and navigate conflict are important developmental skills. When concerns, or problems, are shared with others, the opportunity for a wider range of solutions becomes available.
Spend Time with Others
With unlimited ways to be connected virtually, it can be easy to forget just how important it is to spend time with people face-to-face. Research has consistently shown that teens today report higher rates of loneliness than ever before4. While many factors contribute to this trend, the fact remains that authentic social connection is an antidote to feelings of insecurity, loneliness, and inadequacy. Taking a break from the screen and spending time with loved ones will foster a sense of connection that has a profound impact on overall well-being.
Healthy habits can be incorporated at any age, but encouraging teens to develop a routine that promotes mental and physical well-being is vital. Figuring out what works best and consistently incorporating those habits will help any teen thrive.
Sources
1. Scott AJ, Webb TL, Rowse G. Does improving sleep lead to better mental health?. A protocol for a meta-analytic review of randomised controlled trials. BMJ Open. 2017;7(9):e016873. doi:10.1136/bmjopen-2017-016873
2. Paruthi S, Brooks LJ, D’Ambrosio C, et al. Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: methodology and discussion. J Clin Sleep Med 2016;12:1549–61.
3. Narr, R, Allen, J., Tan, J., Loeb, Emily. Close Friendship Strength and Broader Peer Group Desirability are Predictors of Adult Mental Health. Child Development. 2017. doi: https://doi.org/10.111/cdev.12905
4. Cash H, Rae CD, Steel AH, Winkler A. Internet Addiction: A Brief Summary of Research and Practice. Curr Psychiatry Rev. 2012;8(4):292-298. doi:10.2174/157340012803520513
