he 11 tips below are general suggestions for wellness. If you need more help, reach out. It is a normal and courageous thing to do.
- Be Nice to Yourself: When you are feeling down, it is easy to be hard on yourself. While you might not be of the mind to congratulate or compliment yourself, try being compassionate. And here is a little bonus hint: If you really are struggling to be nice to yourself, do something nice for someone else. Then, compliment yourself on doing it!
- Exercise: Even taking a short walk or climbing a flight of stairs can reduce stress and increase alertness. A regular exercise routine can boost one's mood, increase concentration, and even help alleviate symptoms of anxiety and depression.
- Eat Healthy: Vegetables and fruits? Absolutely! Nutritious foods. Sure. Don't drink 10 cups of anything in a day, unless it's water. But healthy eating also means having a healthy attitude toward food. Enjoy meals with friends, try new foods and try not to obsess over food. If you do
- find that your relationship to food is affecting your mental or physical health, get the facts on eating disorders and take the important step of finding help.
- Sleep Well: The American Academy of Sleep Medicine recommends between 8–10 hours of sleep per night for teenagers and over 7 hours for those ages 20 and up. But sleeping well also refers to when you sleep and the quality of that sleep. Sleep health expert, Dr. Eleanor McGlinchey recommends that you wake up at the same time every day, even on weekends and holidays. This simple trick will help you fight that feeling of jet lag on Monday morning (also known as "social jet lag") and ensure that you are functioning and feeling your best.
- Put the Screens to Sleep Before You Go to Bed: Studies have shown that looking at screens before bedtime can affect how quickly you fall asleep and the quality of that sleep. Blue light from your smartphone affects the production of melatonin, the hormone that regulates your sleep/wake cycle. Reading, texting, posting, etc. keep your mind active when it should be winding down instead. Oh, and then there are those texts in the middle of the night….