How healthy do you feel?

Did you know taking care of our physical health has a huge impact on our overall mental health and well-being? Imagine physical and mental health as BFF’s; never apart - always connected, interacting and helping each other. When we take care of our physical health (get enough sleep, nutrition, exercise), our ability to cope with day to day stress improves, we can focus and concentrate better, and we tend to feel happier.

It’s not easy trying to juggle and manage all of life’s demands! S tress related to school expectations, family and home responsibilities, part-time jobs, activities (clubs, sports), friends and relationships, as well as uncertainties about the future (what am I going to do with my life?) are some of the things teenagers face on a daily basis. Making sure to exercise, get enough sleep and eat a healthy, well-balanced diet doesn’t always make it to the top of the priority list yet research has shown when we do these things we are better equipped to cope with stress and less likely to experience mental health issues.

 If you are having a hard time juggling all of life’s demands and finding a healthy balance have a look at “My Priority Pie” to see if and what areas in your life might need more of or less of your attention. 

So, let’s get back to the question “Are you physically healthy?” If you’re ready to take a closer look (I really hope you are) then keep reading, this is the information you’ve been waiting for! It can change your life. Seriously!  

What you need to know about Sleep.

Go through the following statements and ask yourself how you do MOST of the time. Once you’ve answered the statements, check out the Fun Facts below to see why getting enough sleep is so important.

Most of the time:

• I get 9-10 hours of sleep
• I am able to get up on time for school
• I can stay awake in class
• I am able to pay attention, focus and concentrate
• I have enough energy and motivation to do the things I want/need to do
• I am in a good mood and able to handle frustration and deal with minor annoyances

Did you know?

• Sleep helps fuel your brain and body (remember all of the changes happening)
• For healthy growth and development, you need at least 9-10 hours of sleep every night
• Due to hormonal changes, you may not feel tired until late in the evening. This is why some teenagers stay up late making it hard to get out of bed for school. In a perfect world, teenagers would start school at noon!
• Teens who do not get enough sleep on a regular basis are more likely to: struggle at school (because it is hard to pay attention, focus, and concentrate) which can lead to reduced academic performance; lack of energy and motivation to do the things they want/need to do; more likely to feel irritable and depressed; and are at a higher risk to be involved in car accidents or other kinds of accidents due to slower reaction time and impairments in decision making skills.

“I’m just not tired at night, what am I supposed to do?”

That’s such a great question, so glad you asked. Take a look at the “Sleep Hygiene” tips below to find out what you can do to get more ZZZ’s.

Good night sleep tips:

• Develop a relaxing routine (you could try a warm bath, warm decaf drink, read, soft music, relaxation exercises, etc)

• Start your bedtime routine a little earlier each week until you reach your desired bedtime

• Get into bed at (or very close to) the same time each night

• On the weekends try to get up within 2-4 hours of your usual wake time (if you sleep too late, you may have a hard time falling asleep at night)

• Keep your room dark at night (light can make your brain think it’s time to wake up). Even the light from your cell phone, computer or TV can stimulate your brain.

• In the morning, turn on your light and open your blinds (this will help wake up your brain)

• Limit caffeine (coffee, tea, pop, energy drinks, chocolate) during the day and avoid caffeine after school hours

• Avoid using drugs, alcohol and nicotine as they can interfere with your ability to fall asleep and stay asleep

• Avoid stimulating activities (TV, video games, cell phone, social media, etc) at least 60 minutes before bed

• If you have things on your mind making it hard to fall asleep try keeping a journal, talking to someone or practicing relaxation exercises to help settle your mind and body.

For more information about sleep go to www.youth.anxietybc.com or www.kidshelpphone.ca (take a sleep quiz, learn the facts and find helpful tips for getting a good night’s sleep)

If sleep continues to be a problem it’s very important to see your Health Care Provider to let them know you are struggling in this area.  

What you need to know about Nutrition

Go through the following statements and ask yourself how you do MOST of the time.

Everyday I try to:

• Eat breakfast, lunch and supper
• Have snacks throughout the day
• Have milk or milk alternatives
• Eat whole grain products
• Eat fruits and veggies
• Eat meat or meat alternatives
• Have small amounts of unsaturated fats (these are healthy fats; margarine, veggie oil, salad dressings, avocado, nuts and seeds)
• Drink lots of water
• Eat when I am hungry and stop when I am full
• Prepare food at home and take it with me to school or work
• Eat meals with my family
• Take time to taste and enjoy my food

I try to limit:

• Junk food and high sugary drinks
• Foods high in saturated fats (these are unhealthy fats like chips, cookies, donuts, chocolate, or deep fried food)
• Eating while watching TV, texting or doing other activities

Did you know?

• Skipping breakfast is easy to do when you are rushed to get out the door in the morning, but skipping breakfast can leave you feeling exhausted, irritable and can lead to overeating.
• When meals are missed and/or are unpredictable, metabolism slows down in order to save calories. So…eating healthy food at regular times throughout the day actually helps speed up metabolism. Your body knows it can use the calories right away. It doesn’t have to hold on to them to use later. It’s a survival thing! Pretty cool isn’t it?
• When our body doesn’t get enough water or nutritious calories on a regular basis throughout the day, our ability to think clearly, focus, concentrate, manage stress and enjoy life is greatly affected.
• Poor nutrition is linked to feelings of depression and irritability.

I try to eat healthy but it takes a lot of time to prepare everything and I don’t always have enough time. What can I do about this?

Another great question! Here are some healthy eating tips:

• Follow Canada’s Food Guide to ensure you are including items from each food category. Also, we have become a “supersize” society, so follow the guidelines for portion sizes. For information about Canada’s Food Guide go to www.hc-sc.gc.ca
• Prepare as much as you can the night before. This will make a difference in the morning when you feel rushed. For example, get lunch and snacks together for school. Get breakfast stuff ready as well. You can put all ingredients for a smoothie in a container and leave in the fridge. All you’ll need to do is blend. Pour cereal into a bowl and leave on table for the morning. Scramble eggs the night before and heat in microwave in the morning.
• Talk with your family and your friends about your plan to eat a healthier diet. They may want to do the same thing!
• Make a list of healthy food items and share it with your parent. Go grocery shopping with your parent (parents like spending time with you).
• When eating in restaurants try to stick with baked, unprocessed foods.
• Try to eat every 2 – 3 hours. This helps prevent low blood sugar levels that can leave you feeling weak, light headed, dizzy and shaky. Not to mention really cranky!
• Try to stay focused on developing a healthy body and maintaining a healthy body weight. Healthy bodies come in many different sizes and shapes.

If you are concerned about your eating habits or wonder if your body is getting enough nutrition it is very important to speak to your Health Care Provider about your concerns.

For more information about nutrition go to: Dieticians of Canada website, www.dieticians.ca or www.youth.anxietybc.com (take the “Eating Right” quiz, learn more facts and helpful tips to improve your nutrition).

What you need to know about Exercise

Go through the following statements and well, you know the drill!

Most of the time I:

• Do some kind of physical activity everyday
• Do some kind of physical activity 3 – 5 times every week
• Do anything possible to avoid physical activity
• Have enough energy to do the things I want/need to do
• Am in a good mood and can handle life’s challenges
• Sleep well

Did you know?

• Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day (get your heart pumping).
• Exercise causes the body to produce endorphins (natural feel-good chemicals).
• Regular physical activity helps protect us from experiencing mental health issues. The more we exercise the better we feel!
• Aerobic exercise (exercise that increases heart rate, gets you breathing faster) strengthens your heart and improves cardiovascular function.
• Exercise helps our body reach and maintain a healthy weight. This helps decrease the risk of developing certain diseases such as high blood pressure, type 2 diabetes and heart disease
• Exercise helps tone our body and increases muscle mass and strength. It helps maintain strong bones and joints. (You’ll be thankful for this when you’re older)
• Exercise helps improve self-confidence and self esteem
• Being involved in a sport or activity helps us connect with others

I know I need to start exercising but I don’t know what to do or even how to start. I need help!

How to increase activity level:

• First of all it’s important to be realistic in setting goals. For example, if you’ve never run a block without needing to stop chances are you’re not going to be ready to run a marathon in a week or even a month! To be successful in reaching your goals it helps to set small, realistic, reachable goals then build on it.
• Pick an activity that you will enjoy. The fun factor is extremely important. If you hate it, chances are you will not stick with it.
• If possible, pick something that can be done both indoors and outdoors. That way if it’s too hot, cold or wet outside, you have options.
• Think about whether or not you’d like to do something with other people or by yourself.
• Talk to your friends and family about your plan. Support from others is helpful and can keep you on track to reach your goals.
• Be patient. It can take up to 2-3 months to develop a new habit.
• Be kind to yourself. There may be days that you don’t follow your plan. That’s ok. What’s important is to start again the next day. Give yourself permission to slip up once in a while.
• Avoid the “All or Nothing” kind of thinking. That doesn’t help with anything!
• Remember doing something is better than doing nothing at all!
• Reward yourself for your efforts and when you reach your goals! Celebrate your effort and hard work!

For more information about exercise and activity go to www.youth.anxietybc.com
(take the “Being Active” quiz, learn the facts and get tips on how to become more active).

Understanding mental health

Well-being is a term that connects how healthy you are in all of the parts of your life: mental well-being, physical health, eating well, sleeping well, and exercise. These are all connected. And it takes some effort to make sure we're taking care of ourselves in each aspect!

Good Mental Health

Good mental health does not mean you are happy all the time.

Mental health includes the ability to cope with stress and life challenges, and having positive self-esteem. This crucial to success in all aspects of life, from school and work to relationships. It is more than just the absence of mental illness. Mental well-being helps you deal with day to day stresses and creates resiliency.

What is resiliency?

Mental resilience is the ability to face and get through challenges and having the confidence to know you can get through them.

• Believing in your own strengths and abilities, and positive self-esteem
• Optimism
• The ability to develop and maintain positive relationships
• The ability to manage your emotions
• Flexibility
• Empathy
• Being able to set realistic goals
• Listening and problem solving skills
• Self confidence

It can be hard to think about our own mental well-being. Here are some questions to ask yourself.

• How do I feel most of the time?
• How are you really feeling right now?
• What goes on in your life that stresses you out? At home, at school, with friends?
• When do I feel happy?
• Do you eat and sleep OK?
• Do I know why I feel sad?
• Which one of the faces best describes how you feel?
• How long do these feelings last?

Remember your mood may change frequently. If you concerned about your mood it is possible to improve your state of mental well-being.

Here are some positive coping strategies that can help you feel more confident and in control of your life:

• Talking with someone about how you are feeling
• Spending time in activities that make you feel good
• Spending time with people who you feel good around.
• Evaluate what your stresses are, what do you have control over.
• Humor and laughter are very important.
• Try to find an outlet to express yourself, such as art, music, or writing.

Strategies

I found that when I'm tired everything else gets so much harder to do. So even when I have a lot going on with school or with my friends, I still make sure to block off time to a solid sleep at night.

Assess your strengths

• What am I good at?
• What are the activities and/or people who I feel happy around?
• Focus on what you are good at, rather than what you feel you are not good at.
• Accept that no one is good at everything
• Set goals if there is something you want to improve, what are the steps to achieving your goal?

Things That Can Impact Your Mental Well-being

• Stress:
  a normal part of life that can sometimes becoming overwhelming
• Anxiety:
  Use definitions and examples from Youth Anxiety Study
• Depression:
  a low mood that interferes with things you want to do and causing difficulties in your life?
• Body image and eating disorders:
• how much time do I spend thinking negative thoughts about my appearance?
• how unhappy I am about my body?
• Feeling bullied at school:
• do I avoid activities because of bullying?
• am I always thinking about the experiences of being bullied?
• Problems with personal relationships:
• how do I feel about myself in this relationship?
• are there any relationships in my life that create stress?
• do I have trusting relationships? 

What is mental health stigma?

• Stigma refers to the negative way many people view those who have issues with their mental well-being.
• It involves labelling people with mental health issues as “lazy” or “faking it to get attention”.
• Self-stigma occurs when people agree with these negative stereotypes and try to hide their feelings
• Parents can sometimes feel even more stigmatized than kids. They may feel that they are at fault for their child’s mental health issues.
• Some kids want it to be known that they are seeking help, while others suffer in silence waiting for someone to notice.

Parents may feel the behavior is typical for teens and minimize the significance of the situation, while others may over-react.

If the youth or parent are concerned about a behavior it is important to talk with someone and check it out.