Teenagers have a lot of things that they need to balance. They have to focus on getting good grades while still putting time aside for extracurricular activities. They want to make fun memories with their friends without neglecting family time. They need to think about what they want their future to look like while still trying to enjoy their hobbies. All of these aspects of their day-to-day life can take a toll on their mental and physical well-being.

Learning how to maintain your mental and physical health while dealing with life’s long list of responsibilities and challenges takes time and experience. However, there are steps that your teen can take right now to help their mental and physical health that will help them form habits for years to come.

5 ways that your teen can feel better about their mental and physical well-being

While both physical and mental health journeys take time, knowing the first steps can set your teen up for a fulfilling future. You can help them figure out what they can start doing right now that will help them become the person they want to be with the future they’re looking toward. This means trying to form habits and lifestyle changes that benefit both their body and mind.

Here are five steps your teen can take today to start feeling better about their mental and physical health:

• Take a walk after school — Your teen does a lot of sitting throughout the day. They sit in class during school, at their desk to do homework and on the couch to relax. Daily exercise, even a simple walk, can help improve their immune system, reduce fatigue and strengthen their bones for a reduced risk of injury. They can also improve their mental health by increasing their positive emotions due to the release of dopamine. Plus, walking outside in nature can boost their concentration, memory and creativity.
• Limit unhealthy foods — We all deserve a treat now and then. Plus, the most accessible or affordable food often has a lot of sugar, fat and sodium. While those are OK in moderation, help your teen try to have a balanced, nutritious diet. Not only does it help their physical health, but diets high in processed foods and certain fats are “associated with” or “can contribute to” poorer mental health outcomes. Encourage them to make nutritious lunches and grab healthy snacks on the go.

• Prioritize hydration — Water is essential to a healthy diet because it helps many different aspects of a person’s physical and mental well-being. When it comes to physical health, water helps your teen regulate their temperature, remove waste in the body and keep their cells properly functioning with nutrients. Staying hydrated can also help your teen’s mental health by helping the flow of endorphins, or “happy hormones,” while keeping their mind awake and alert.
• Stretch every morning — Everyone can benefit from stretching out their muscles at least once a day, even if they aren’t doing any strenuous exercise. By performing stretches in the morning, your teen can release positive hormones like serotonin because they’re stimulating the part of the nervous system that helps to manage their stress. It can also release muscle tension caused by stress. Stretches worth trying include the standing over bend and the child’s pose.
• Regulate their sleep schedule — A teen’s sleeping schedule can vary wildly. They may stay up till 1 a.m. playing video games on weekends, or they may be totally exhausted from playing after-school sports, leading to them falling asleep by 10 p.m. It’s important that a teen gets at least eight hours of sleep every night. Getting enough quality sleep can play a role in their mood regulation and energy levels the next day. It also helps to keep their immune system properly functioning.

Lightfully Teen can help your teen start feeling better today

Your teen’s mental and physical health should never be pushed to the wayside. Without the right habits, they may struggle to succeed in academics, form meaningful friendships and listen to what their body needs. That’s why forming the right habits, such as daily stretching and limiting unhealthy foods, can make a significant difference.

If your teen’s mental distress is affecting their ability to take care of their physical health, they may need a bit more intensive care. And that’s OK. At Lightfully Teen, we want to make sure that teens are able to develop the insight and skills necessary to keep their mental and physical health as a priority throughout life’s ups and downs.

If your teen needs more mental health support to feel better beyond lifestyle adjustments and regular therapy appointments, they can try our three levels of care:

• Residential Treatment
• Partial Hospitalization Program
• Intensive Outpatient Program

Change is possible. When you’re ready to take the first step to help your teen, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of them.