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Mental Health

How to Practice Self-Care
adapted from CampusMindWorks.org and ClassroomMentalHealth.org
 
"Self-care is any activity that we deliberately do in order to take care of our mental, emotional, and physical health." -psychcentral.com
 
Reduce and Manage Stress
Learn ways to reduce your academic stress and help manage your mental health symptoms by practicing time management skills, click here.

Goal Setting
Although none of us can predict or control the future, all of us benefit from thinking deliberately about what we want to do and where we want to be. Use these goal setting techniques to help reach and maintain daily goals and visualize yourself accomplishing them.
 
Nutrition
A healthy diet and good nutrition is an important part of self-care and practiced throughout life can promote good mental and physical health.

Exercise
Exercise can reduce common symptoms of depression like poor mood and low energy. Read about the benefits of exercise and ways to and ways to fit it into your daily life.

Sleep
Find information on the importance of sleep, facts about sleep, questions and concerns, and tips for a good night’s sleep.

 

 

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Teens can decrease stress with the following behaviors and techniques:

  • Exercise and eat regularly.
  • Get enough sleep and have a good sleep routine.
  • Avoid excess caffeine which can increase feelings of anxiety and agitation.
  • Avoid illegal drugs, alcohol, and tobacco.
  • Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).
  • Develop assertiveness training skills. For example, state feelings in polite, firm, and not overly aggressive or passive ways: ("I feel angry when you yell at me.” "Please stop yelling.”)
  • Rehearse and practice situations which cause stress. One example is taking a speech class if talking in front of a class makes you anxious.
  • Learn practical coping skills. For example, break a large task into smaller, more attainable tasks.
  • Decrease negative self-talk: challenge negative thoughts - with alternative, neutral, or positive thoughts. "My life will never get better” can be transformed into "I may feel hopeless now, but my life will probably get better if I work at it and get some help.”
  • Learn to feel good about doing a competent or "good enough” job rather than demanding perfection from yourself and others.
  • Take a break from stressful situations. Activities like listening to music, talking to a friend, drawing, writing, or spending time with a pet can reduce stress.
  • Build a network of friends who help you cope in a positive way.
 
(Reference: American Academy of Child and Adolescent Psychiatry; www.aacap.org)
 
 
 
Kids Mental Health
 
National Institute of Mental Health