Teens4Teen Health

Hey friends! The first topic that I have researched and looked into was about teen mental health and coping strategies. I decided that this should be my first topic to talk about because mental health is prominent in the high school life and if we know how to learn to deal with it, we will rise up.

According to the World Health Organization, one in seven 10-19 year olds experience with a mental disorder. Out of that age range, over 42% of high schoolers experience feelings of sadness or hopelessness, while only 29% of students report their mental health. Depression, anxiety, and behavioral disorders are among the leading cause of illness among adolescents. In other words, you are not alone and many of your surrounding peers are suffering with you, among you. So, even though you may be overwhelmed by life, struggling with relationships, or school is stressing you out, coping strategies will help you navigate through your rough patches.

It is vital to adopt healthy coping mechanisms that will significantly improve your mental health, relieve stress, and increase your overall happiness. Some physical strategies are: exercise, deep breathing and healthy eating. Physiological coping strategies would include meditation, mindfulness, cognitive reframing, and positive affirmations. Social coping strategies are seeking support, setting boundaries, and using active listening and empathy. Last, creative coping strategies include drawing, paining, writing, music, reading, and crafting.

Exercising is a physical activity that releases endorphins, which act as a natural mood lifter. It can help you sleep better, improve self-esteem, and reduce stress. Deep breathing is an impactful tool that works by activating the parasympathetic nervous system, which controls the relaxation response in your body. Some techniques include: diaphragmatic breathing, box breathing, 4-7-8 breathing and guided visualization.

• Diaphragmatic breathing (aka: abdominal breathing, belly breathing, deep breathing): First, lie down in a comfortable position. Then, place one hand on your chest and the other on your belly. Next, take a slow, deep breath in through your nose, allowing your belly to rise as your lungs fill with air. Last, exhale slowly through your mouth, letting your belly fall. This technique is exceptional for whenever you feel the need to relax or de-stress. This breathing technique increases the amount of oxygen in your blood, lowers blood pressure, lowers heart rate ,reduces muscle tension, and helps relieve stress, pain, and anxiety.
• Box breathing (square breathing): First, close your eyes. Then, inhale slowly and deeply for a count of four. Next, hold your breath for a count of four. After, exhale slowly for a count of four. Last, repeat a desired. This technique is great for moments of high stress or anxiety, but is also useful for general relaxation.
• 4-7-8 breathing: First, close your eyes. Then, take a deep, slow breath in through your nose for a count of four. Next, hold your breath for a count of seven. Last, exhale fully through your mouth for a count of eight. This technique is important for when you are having trouble falling asleep or if you are feeling anxious.
• Guided visualization: First, close your eyes and take slow, deep breaths. Then, as you breathe, visualize a peaceful place. Last, try engaging all your senses: what do you hear, taste, touch, see, smell, touch? This technique is perfect for winding down at the end of your day or whenever you need a mental escape.
  

Healthy eating is superb for an ideal mental state because research shows the connection between a healthy gut and a health mind– often referred to as the gut-brain axis. We will get more in depth with this is our next topic– but, in general a balanced diet is important. Although we are going to learn more about mindfulness/ meditation strategies later on, mindfulness involves being fully present and engaged in the here and now. It is shown to reduce feelings of stress, anxiety, and depression. Cognitive reframing is the practice of identifying and challenging any negative or distorted thoughts. This directly correlates to positive affirmations. These affirmations are positive statements that you tell yourself which can help you control self-sabotaging thoughts. Seeking support from your family and friends can be a powerful shield against stress. These people that you trust offer emotional support, fresh perspectives, and practical advice. Some of the worst things that you can do is to isolate yourself away from everybody– talk to someone that you can trust. If you don’t have anybody, your school’s behavioral health professional or a therapist is an impeccable decision to also choose. Setting boundaries helps to protect your emotional energy. Learning how to say no is beneficial. Active listening and empathy makes you feel valued and can also put your own problems into perspective. This practice can be completed by simply just offering an empathetic ear to someone else. Drawing and painting can instill a sense of accomplishment and peace. This coping strategy offers a tactile, engaging way to disconnect from the real world and tune into your feelings. Writing in a journal or diary provides a structures way to express and explore your thoughts and feelings. Music is profoundly healing. It offers a wide range of emotional experiences and can serve as a form of emotional release. Reading is a form of escapism that is both healthy and stimulating for your mind. Reading can transport you to different worlds, offer new perspectives, and even inspires new ways of thinking. Last, crafting actives like knitting, woodworking, or even simple DIY projects can create a wonderful sense of accomplishment and focus. Crafting is a meditative activity that involves repeating actions, letting you zone out and forget about your worries.

Accept where you are now, healing isn’t a straight line– there will be ups and downs along the journey. Speak to yourself with kindness– taking care of yourself is healing yourself. Taking care of your body, mind, and connecting with other people for support will help you through he struggles of life.