Self-Care For Teens: Benefits Of Regular Exercise, Sleep, & More For Mental Health
Teenagers undergo numerous challenges on the path to adulthood. Adolescents often must plan for their future, take on new responsibilities, adjust to physical changes, and assert their independence. Self-care can be crucial during this time, as it may help teens cultivate a healthy balance in life and allow them to nurture their bodies and minds. Below, we’re discussing the importance of self-care for teenagers, effective practices to consider, and how online therapy may fit into a teen’s self-care routine.
What is self-care?
According to the National Institute of Mental Health, self-care involves “taking the time to do things that help you live well and improve both your physical health and mental health.” Self-care practices can include a wide range of activities, from yoga or aromatherapy to reaching out for help or setting a boundary. Keep in mind that the types of self-care practices a person implements or how they implement them can vary from person to person, as each individual has different needs and preferences.
The importance of self-care for teens
The teenage years are a time of transition—one that can be marked by uncertainty, pressure, and anxiety. Teens today are asked to plot a course for their future increasingly early in adolescence. They’re often asked to start making decisions about college, their major, and/or their eventual career by their freshman or sophomore year of high school.
Health-related challenges—brought on by puberty or the stressors of teenage life—may also impact a young person. Self-care practices can often help teens limit the negative effects of these potential concerns, foster mental and physical wellness, and be better equipped to face the challenges of everyday life.
The role of academic pressures
The pressure to succeed in school can be a significant challenge for many teenagers. Studies suggest that academic stress can be associated with a range of mental health concerns in teens, including depression, anxiety, psychosomatic symptoms, and self-harm. Many teenagers feel substantial pressure to get good grades and perform well on tests so that they can gain admittance into college or obtain a job after high school.
Common physical and mental health challenges of adolescence
Most teens are either going through or just completing puberty, which can come with various challenges. In addition to overall growth, teens may experience menstruation, acne, new body hair, and other changes. All of the other challenges associated with this time of life can be harder to navigate without a focus on physical wellness through self-care.
Mental health concerns can also present serious challenges in adolescence. It’s estimated that nearly 50% of teens in the US will experience a mental health condition at some point. For example, adolescents who struggle under the weight of expectations regarding academic performance or social success may experience low self-esteem. It’s also not uncommon for teens to experience challenges like anxiety, depression, or eating disorders. Some adolescents may also begin using substances to cope with the stressors of teenage life, potentially leading to addiction.
Regular exercise, consistent sleep, and other self-care tips for teens
Adolescents seeking to develop a self-care routine might benefit from incorporating several self-care techniques into their daily lives. However, this goal isn’t always easy to achieve. As stated by the Lifeline Support Toolkit website, stress and other mental health challenges can make it “difficult to find the energy to even think of how you can practice self-care”.
If you’re a teen or a parent of a teen, you might consider keeping a journal or other type of habit tracker related to adolescent self-care practices. This approach may help you foster consistency and monitor progress. If you’re looking for activities to include in a self-care routine, the following are research-based self-care strategies to consider.
Regular exercise
Physical activity can be important for various aspects of a teen’s overall well-being, supporting their emotional, physical, and cognitive health. Exercise can help decrease the risk of certain health conditions, such as diabetes. It can also boost mood and help alleviate symptoms of depression, anxiety, and related mental health conditions. It’s recommended that teenagers get at least one hour of exercise per day, but any amount or duration of physical movement may have positive effects.
Nutrition
Well-balanced meals can be a cornerstone of healthy living for adolescents. Incorporating plenty of nutrient-rich foods into a teen’s meals can help support their physical development, cognitive health, and emotional well-being. Teens undergo numerous physical changes as they approach adulthood, including the development of sex organs and an influx of hormones. To accommodate their physical growth, teens generally need to eat plenty of nutrient-dense foods. Before your teen significantly changes what they eat, it may be helpful for them to meet with a nutritionist.
Sleep hygiene
Maintaining a consistent sleep routine can provide numerous benefits too, potentially helping a teen focus, boost their immune system, and continue developing. Deep sleep can also help with memory consolidation, allowing teens to store important information for later retrieval.
Going to bed and waking up at the same time each day can help promote high-quality sleep. Another helpful practice is keeping a consistent bedtime routine, which can signal to the body that it’s time to rest. This may involve tending to personal hygiene, reading, meditating, showering, or practicing deep breathing exercises. This type of routine may help reduce stress and support a teen in winding down after a day of school, extracurriculars, socializing, and other activities.
Relaxation exercises
Stress-management can be a key component of good mental health practices for teens. Research suggests that relaxation exercises—such as meditation, yoga, breathwork, and progressive muscle relaxation—may help alleviate common teen mental health concerns. For example, there is evidence that deep breathing exercises may reduce symptoms of test anxiety in students.
Hobbies
While activities geared toward improvement in academics and extracurriculars can be important, it’s also typically vital that teens are able to pursue their passions too. Engaging in hobbies that are not tied to achievement can help teenagers express themselves and maintain balance. For example, research suggests that participating in leisure activities may help teenagers cultivate their sense of self. Parents can support their teen’s interests by ensuring there’s enough time in their schedule for hobbies.
Finding balance in the teenage years
Adolescents are often encouraged to work hard so they can set themselves up for the future. However, the inability to prioritize self-care and achieve balance can lead to burnout and other mental health concerns. For teens who are struggling to maintain a healthy balance between their academic, social, and personal lives, time-management strategies can be important.
Facilitating self-care for teens through time management
When teens have enough time to engage in hobbies, meet with friends, and focus on their own mental health, they may be better able to handle the stressors of adolescence. There are several time-management strategies that may free up time for self-care.
Time blocking is a popular strategy in which an individual breaks up their day by assigning certain tasks to specific chunks of time. This can help a teen know exactly what to work on and when to switch tasks. Keeping a to-do list can also help with prioritization, allowing teens to fill out their schedule based on which projects need to be completed first.
Additionally, caregivers may help teens avoid taking on more than they can handle. While it may be tempting for teens to seek out extra-credit opportunities or participate in several extracurriculars, these activities can make it harder to cultivate a healthy balance.
Mental health care for teens and caregivers
For adolescents, parents, and other caregivers who are concerned about the mental health challenges of teenage life, there are various mental health services that can provide support. For example, talk therapy can serve as an outlet for a teen, allowing them to express their feelings, seek emotional support, and develop positive coping mechanisms. Therapy can also be helpful to parents or caregivers who are looking for guidance as they navigate their child’s teenage years.
How online therapy can be a part of a teen’s self-care practice
Busy parents or teens may not have time to commute to a therapist’s office or sit in a waiting room. If you or your teen are seeking the support of a therapist that suits your schedule, online therapy can be a convenient form of mental health care to explore.
Learning self-care tips for teens in online therapy
With an online therapy platform like BetterHelp (for adults) or TeenCounseling (for adolescents 13–19), you or your teen can learn how to practice self-care by meeting with a licensed therapist remotely, through video call, voice call, or in-app messaging. Online therapy also offers flexible scheduling, allowing you to attend sessions at times that work for you.
The efficacy of online therapy
Research indicates that online therapy may help teenagers address common mental health challenges. In one systematic review and meta-analysis on the efficacy of online therapy for teens, for example, researchers suggest that online platforms may be a “feasible way of delivering treatment across a wide range of disorders.” The review also notes that online therapy was found to be as effective as in-person counseling in the studies that compared the two modalities.
Takeaway
What are 5 self-care strategies?
The following are some self-care strategies for teens:
1) Implement a routine to get adequate sleep.
2) Spend time doing physical activities that you enjoy.
3) Focus on eating nutritious foods that you like.
4) Practice journaling to process academic pressures and build resilience and self-confidence.
5) Limit your time on digital devices, as too much screen time can affect sleep and cognitive performance.
What are the 5 C's of self-care?
Self-care means something different to each person. However, the following 5 C’s of self-care are one model that may help teens create their own self-care plan:
1) Connect. Connect with friends and family regularly.
2) Compassion. Show compassion for yourself.
3) Cope. Develop strategies to cope with stress.
4) Care. Care for your basic needs, such as sleep and nutrition.
5) Cut. Cut out negative influences and online content that makes you feel stressed.
What are the 3 rules of self-care?
Teens don’t necessarily have to follow specific rules for self-care. However, the following are three rules that may help with self-care:
1. Treat self-care as a lifestyle, not as occasional activities for pampering. While self-care can improve such activities, a plan that involves small daily strategies may work better to protect your mental health and overall well-being.
2. Allow yourself to change your self-care plan. You may find that certain self-care practices no longer feel right for you. It’s okay to swap them out for other activities as your needs evolve.
3. Remember that self-care might involve removing activities or things that don’t serve you anymore. While self-care can often involve adding activities like mindfulness meditation, it can also involve reducing your exposure to people, online content, or activities that make you feel anxious.
What is an example of poor self-care?
One example of inadequate self-care may be not going to bed early enough to get eight hours of sleep. Many teens might not feel tired when they go to bed, but this may be due to screen use or caffeine consumption late at night. Not sleeping enough may make teens feel anxious and affect energy levels the next day.
How should adolescents take care of themselves?
Young people can take care of themselves by establishing a good sleep hygiene routine. For example, avoiding loud music and screens with blue light late at night may improve sleep quality.
How do I teach my daughter self-care?
You might teach your daughter self-care by modeling your own self-care practices. If your daughter sees you taking time for extracurricular activities and soothing practices like taking a bubble bath, she may be more likely to implement her own practices that help to release tension.
What are examples of emotional self-care?
One example of emotional self-care is to practice mindfulness meditation. This typically involves pausing for 5 to 10 minutes to observe thoughts as they come and go. This practice may help teens to not identify with negative thoughts.
What are self-care strategies for mental health?
One self-care strategy that may improve mental health is to set boundaries with friends. For example, teens might consider letting their friends know that they don’t plan to respond to messages after a certain time at night. This may be challenging at first, but it may lead to emotional freedom.
How do I take care of myself at 14?
One way to take care of yourself at 14 is to eat nutritious foods based on a plan that is balanced. Diet culture disseminated online may not lead to nutritious foods that meet your personal needs. Not everyone necessarily has the same needs when it comes to the types of foods that are best for them. A doctor may be able to help you create a plan specifically for your basic needs. Aside from eating nutritious meals, you might prioritize getting physical activity every day, preferably outside if possible.
How much physical activity do teens need?
According to the Centers for Disease Control and Prevention (CDC), teens need at least an hour of daily physical activity. These may include aerobic activities and those that build muscle and strengthen bones. Sometimes, life feels too busy to fit exercise into a routine, but exercise may release stress and improve both mental and physical health.
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