Mental Health
The good news is that we all have mental health! Our mental health is linked to emotional, psychological, and social well-being. It affects how we think and feel about ourselves, others or the world around us, but also how we act. It also determines how we handle stress, relate to others and make choices.
Like our physical health, our mental health can be affected by many things so it is important to look after yourself, both physically and mentally.
There are a number of things you can do to look after your mental health:
Like our physical health, our mental health can be affected by many things so it is important to look after yourself, both physically and mentally.
There are a number of things you can do to look after your mental health:
- Adopt a healthy lifestyle and make sure you have a balanced diet, prioritising good, quality proteins (e.g. beans, pulses, fish, meat, eggs), plenty of fruits and vegs, as well as wholegrain food (e.g. pasta, rice) and avoiding fatty, processed food or take away as much as you can. It is important to drink plenty of water as well, especially if you are being active.
- Make sure you have a good sleep hygiene. Teenagers need an average of just above 9 hours of good, quality sleep every night. Before going to bed, establish a routine that works for you and stick to it every day, even at the weekend. Make sure your bedroom is a comfortable, quiet and dark environment and avoid caffeine or napping during the day (unless it is a very short one). Don't force yourself to sleep (if you haven't fallen asleep within 20 mins, get up and do something calming) and use your bed for sleeping only rather than doing waking activities (e.g. watching TV). Do something relaxing before going to bed (e.g. warm bath).
- Do regular exercise. According to the NHS website, teenagers and young people should aim for an average of at least 60 minutes of moderate intensity physical activity (when your heart rate will be raised, you breathe faster and feel warmer) a day across the week; walking, riding a scooter, skateboarding or cycling are all good examples.
- Connect with people and talk about how you feel to those you trust and feel comfortable with. Writing a diary might also help to express your feelings and your thoughts.
- Try to do at least one thing you enjoy, such as a hobby, everyday, as well as one thing that brings you a sense of achievement (e.g. schoolwork, chore).
- Engage in daily relaxing activities - they don't have to be long. It can be listening to music while having a warm bath or a 20 min-guided meditation. There are plenty of free apps, such as Insight Timer, which offer many different tracks you can listen. It’s important for your mental health to take time out for yourself, relax and recharge the batteries.