Want to help your teen improve their mental health? While a professional treatment program can be essential for recovery, self-care strategies can also help your teen make progress. According to the National Institute of Mental Health, self-care can help individuals manage stress, lower their risk of illness and increase their energy. Other benefits can include enhanced concentration and better moods. By improving their self-care habits, your teen can start to feel more fulfilled. Passing on some effective self-care tips to your teen can help them get started.

How to practice self-care: 6 tips for teens

• Get enough sleep — Sleeping can have a big impact on mental health. Starting each day well rested tends to boost energy levels and mood. As a teen, your child should be getting eight to 10 hours of sleep each night. Many teens get far fewer hours of sleep, leading to irritability and exhaustion. If your teen is struggling with their mental health, encouraging a good sleep schedule can be helpful. For consistency, you may want to establish regular times for going to bed and waking up. Encouraging a relaxing bedtime routine can also help. Activities like reading or listening to calming music tend to be much better late-night activities for the brain than activities like gaming and browsing social media.
• Stay active — Physical exercise releases endorphins, which are natural feel-good chemicals. If your teen is experiencing persistent low moods, exercise may help them feel more positive and energized. Exercise can also help relieve stress and anxiety. This can make it a great activity for teens with anxiety disorders like generalized anxiety disorder (GAD). Your teen will be more likely to exercise if it’s through an activity they enjoy. If you want to help your teen stay active, try helping them find a fun sport or active hobby. Whether your teen enjoys biking with friends or taking dance classes, supporting their preferred physical activities can help them stay active.
• Eat healthy — Diet is closely tied to physical and mental health. Eating a balanced diet can be key to healthy brain function and stable moods. Teens often have trouble maintaining a good diet. Sometimes this is due to more time spent away from home, leading to more time between quality meals. You can help your teen eat well by keeping your home stocked with healthy ingredients. Look for foods with nutrients that promote better brain health. Key nutrients include omega-3 fatty acids, magnesium and zinc. Healthy snacks can be important as well, since teens with busy schedules often rely on quick snacks throughout the day.
• Practice coping skills — Does your teen have trouble processing intense thoughts and feelings? Practicing coping skills can help them get better at managing their reactions to overwhelming situations. By practicing coping skills before they’re needed, your teen can be empowered to avoid major breakdowns or panic attacks. Mindfulness is often crucial to managing stressful moments. You can encourage your teen to practice mindfulness throughout each day. Mindfulness can be as simple as taking a deep breath and focusing on one’s senses during a walk. By practicing mindfulness and other coping skills, your teen can build the tools they need to maintain good mental health.
• Limit screen time — Screen time can be detrimental to mental health in many ways. Most screens emit blue light, which can disrupt a person’s circadian rhythm and affect how well they sleep. Research shows that blue light exposure decreases sleep quality and duration. This can lead to fatigue and irritability, and may also exacerbate anxiety and depression symptoms. Prolonged screen time can also encourage physical inactivity, which may further affect your teen’s mental well-being. Encouraging your teen to limit their screen time may not be easy. Though unplugging can be a rewarding form of self-care, your teen might see it as a punishment. They may feel like you are being too judgmental or controlling. When encouraging reduced screen time, it can be helpful to approach the subject from a positive angle. Try encouraging offline hobbies that your teen may enjoy, such as drawing or reading. It can also help to set tech-free zones for the whole family, such as the dining room. This can help reduce your teen’s screen time without making them feel singled out.
• Seek help when needed — Is your teen showing persistent signs of a mental health disorder? While self-care can have significant benefits, it may not be sufficient for addressing your teen’s symptoms. If you think your teen could benefit from professional help, don’t hesitate to seek treatment. Psychotherapy can help your teen address the underlying causes of their symptoms, allowing them to work toward lasting solutions.

Lightfully Teen can help your teen manage their mental health and care for themselves

Do you think your teen might need some extra mental health support? They can receive top-notch, whole-person-centered care at Lightfully Teen. Our licensed clinical experts are committed to helping each client find effective solutions to their symptoms and work toward long-term improvement. With our help, your teen can get the support they need to thrive.

Change is possible. If you’re interested in learning about the treatment options available to your teen, contact us. We’ll take the next steps together, toward the fullest, brightest version of your teen.