Make Time for Healthy Habits
Outstanding performance in academics and extracurricular activities is an accomplishment for any student. Also important is paying attention to one’s overall physical and mental well-being.
Why It Matters
- Physical needs are important.
There’s no doubt that healthy nutrition and solid sleep patterns are necessary for everyone, but particularly for your teenager. Growth spurts and hormonal changes occur at this age, and your student needs sleep and nutrition to fuel them. Sleep deprivation impairs memory and recall, both of which are needed to be successful in school. - Mental needs are just as important.
Mental health issues in children are rising to the forefront in education and have become a larger concern following the pandemic. Parents and educators alike should be creating safe and caring environments and reducing stigma surrounding mental health.
What Your Student Can Do Now
- Make time for down time.
Your student’s daily calendar may be full of classes, sports and extracurricular activities, but your student deserves an occasional break. Just a few minutes each day can provide the recovery a brain needs to move on to the next task or duty. - Get organized.
Your student should consider using a basic planner or calendar system to log all events and obligations throughout the year. Don’t forget school holidays! Make a habit of including relaxation time in each day’s schedule. Organizational and planning habits that start now will only be strengthened during high school and beyond. Additionally, being organized helps reduce anxiety and stress. Even one simple habit, whether it’s packing a lunch or loading the sports bag the night before, can help relieve the morning rush and stress. - Lean on others.
Most people enjoy the opportunity to vent about an aggravating or annoying situation, which can be a healthy way to voice frustration and anxiety. Commiserating with others also helps build empathy and sympathy in your student, boosting self-confidence and purpose.
What Your Student Can Do Later
- Check in with the school counselor.
A professional who can pinpoint signs of distress and mental anguish is a very valuable school resource. A counselor can also recognize when outside resources may be better suited for a student’s situation and can provide the proper gateway in making the connection to community resources. With knowledge, compassion, and training, school counselors are on the front line every day meeting the social emotional needs of students. - Strive for the proper amount of sleep.
Believe it or not, most teenagers need about eight to ten hours of sleep every night. If your student isn’t getting that amount, use the planner to see if there are any activities or responsibilities —or recreation— that can be adjusted to make sure eight hours of sleep is achieved on a regular basis. As with any habit, the adjustment should be made gradually. The planner can help determine a timeline and goals. - Ask other school personnel.
Students who are athletes should check with coaching staff about helpful and healthy tips. Most coaches are prior athletes and have experience with fine-tuning diets and exercise and also in preventing potential injuries. Always wear the proper equipment the sport requires and take measures to prevent concussions.
What You Can Do
- Model healthy behaviors.
Your student will benefit most by watching your behaviors. Plan ahead for weeknight meals by shopping and prepping food during the weekend. If eating out, pay attention to the calories displayed next to each meal option. Establish bedtime and screen time limits for all members of the family and stick to them. - Pay attention to your student.
Learn the warning signs for anxiety and depression and don’t ignore them if your student exhibits them. The Centers for Disease Control and Prevention (CDC) has a healthy living page specifically devoted to adolescent and school health with sections for risk behaviors, data and fact sheets. Explore DASH, the CDC’s Division of Adolescent and School Health, and how it has developed and promoted data-driven ways to make students safer and healthier. - Plan ahead.
High school is on the horizon, along with a few more freedoms which may include driving. Setting expectations now for responsible behaviors will pave the way for safe actions in the future. The CDC offers ways for parents to be involved in their teen’s driving. Discussing critical topics like these can be anxiety-ridden but are paramount to your student’s well-being.
Next Steps
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Additional references, handouts and talking points are available in the right sidebar to use at your leisure. They may prove beneficial to reference now or after receiving future emails — we’ll leave it completely up to you. Use our emails like a recipe for a successful outcome — assemble the recommended ingredients and then follow accompanying directions to add flavor and depth.