Mental Wellness

Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life.

THE TEEN BRAIN: 7 THINGS T0 KNOW

DID YOU KNOW THAT BIG AND IMPORTANT CHANGES ARE HAPPENING IN THE BRAIN
DURING ADOLESCENCE? HERE ARE 7 THINGS TO KNOW ABOUT THE TEEN BRAIN:

THE BRAIN REACHES ITS BIGGEST SIZE IN EARLY ADOLESCENCE.

For girls, the brain reaches its biggest size around 11 years old. For boys, the brain reaches its biggest size around age 14. But this difference does not mean either boys or girls are smarter than one another!

THE BRAIN CONTINUES TO MATURE EVEN AFTER IT IS DONE GROWING.

Though the brain may be done growing in size, it does not
finish developing and maturing until the mid- to late 20s.
The front part of the brain, called the prefrontal cortex, is one of the last brain regions to mature. This area is responsible for skills like planning, prioritizing, and controlling impulses. Because these skills are still developing, teens are more likely to engage in risky behaviors without considering the potential results of their decisions.

THE TEEN BRAIN IS READY TO LEARN AND ADAPT.

The teen brain has lots of plasticity, which means it can change, adapt, and respond to its environment. Challenging academics or mental activities, exercise, and creative activities such as art can help the brain mature and learn.

MANY MENTAL DISORDERS MAY BEGIN TO APPEAR DURING ADOLESCENCE.

Ongoing changes in the brain, along with physical, emotional, and social changes, can make teens vulnerable to mental health problems. All the big changes the brain is experiencing may explain why adolescence is a time when many mental disorders—such as schizophrenia, anxiety, depression, bipolar disorder, and eating disorders—can emerge.

TEEN BRAINS MAY BE MORE VULNERABLE TO STRESS.

Because the teen brain is still developing, teens may respond to stress differently than adults, which could lead to stress-related mental disorders such as anxiety and depression. Mindfulness, which is a psychological process of actively paying attention to the present moment, may help teens cope with and reduce stress. More information on managing stress is available in the National Institute of Mental Health’s fact sheet, I’m So Stressed Out! (www.nimh.nih.gov/stress).

TEENS NEED MORE SLEEP THAN CHILDREN AND ADULTS.

Research shows that melatonin (the “sleep hormone”) levels in the blood are naturally higher later at night and drop later in the morning in teens than in most children and adults. This difference may explain why many teens stay up late and struggle with getting up in the morning. Teens should get about 9 to 10 hours of sleep a night, but most teens do not get enough sleep. A lack of sleep can make it difficult to pay attention, may increase impulsivity, and may increase the risk for irritability or depression.

THE TEEN BRAIN IS RESILIENT.

Although adolescence is a vulnerable time for the brain and for teenagers in general, most teens go on to become healthy adults. Some changes in the brain during this important phase of development actually may help protect against long-term mental disorders.

RECOGNIZING PROBLEMS

Do I have mild symptoms that have lasted for less than 2 weeks?

  • Feeling a little down
  • Some trouble sleeping
  • Feeling down, but still able to do job, schoolwork, or housework
  • Feeling down, but still able to take care of yourself or take care of others

If so, here are some self-care activities that can help:

  • Exercising (e.g., aerobics, yoga)
  • Eating healthy
  • Engaging in social contact (virtual or in person)
  • Talking to a trusted friend or family member
  • Getting adequate sleep on a regular schedule
  • Practicing meditation, relaxation, and mindfulnes

Do I have severe symptoms that have lasted 2 weeks or more?

  • Difficulty sleeping
  • Difficulty concentrating
  • Appetite changes that result in unwanted weight changes
  • Loss of interest in things you usually find enjoyable
  • Unable to perform usual daily functions and responsibilities
  • Struggling to get out of bed in the morning because of mood
  • Thoughts of death or self-ha

CARING ABOUT YOURSELF

Self-care can play a role in maintaining your mental health. Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. It can help manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some tips to help you get started with self-care:

Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
Stay connected. Reach out to your friends or family members who can provide emotional support and practical hel
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.

Information sourced with permission from the National Institute of Mental Health https:///www.nimh.nih.gov/