By Steven Lavender-Gray

Mental health will probably always be an issue that needs to be addressed in high schools. As we’ve seen over the past few years, more teenagers are struggling with mental health issues such as anxiety and depression. 

But what are some practical steps teens can take to improve their mental health? Here’s what the research says:

1. Spend less time on your Phone

Research shows that 47% of Americans admit they’re addicted to their phones. The average American checks their smartphone 352 times per day. 71% of people spend more time on their phone than with their romantic partner. Almost two-thirds of children spend four hours or more per day on their smartphones. 

For teenagers phones can be very addictive. Phones for teenagers are seen as a safe place and a way to get away from the real world. But the virtual world is also a place where they can hide their true identities and can say or do whatever they want with no repercussions. 

Social media is another big reason why phones are so addictive. It’s psychologically proven that social media fuels low self esteem, bullying and body dysmorphia. If we can cut down on phone usage and get back to reality then it becomes easier to navigate life and stay mentally healthy. 

2. Taking part in more physical activity. 

Scientific studies have shown that exercise can cleanse the mind of stress and lead to more healthy lifestyles and habits. The brain is a part of the body, after all! 

Experts say that teenagers should exercise at least 5 days a week and 150 minutes a day, focusing on moderate-intensity physical activity and muscle strengthening activity. We all know life is different for everyone and spending all that time on exercise might not be possible. However, simply going on a walk a few times a week or choosing to go play basketball with your friends can make a big difference. 

3. Get the right amount of quality sleep.

Sleep is a very important and under-rated part of everyone’s life. 8 hours of sleep is the bare minimum that teenagers need to sleep to stay healthy. Getting enough sleep can help teens relieve anxiety and depression.

Teenagers’ body clocks naturally shift to make them feel tired later each night, but early school starts do not enable them to sleep in the mornings. So establishing a good bedtime routine can be key when you have to wake up early for school. 

Phones also play a key role in sleep deprivation in teenagers.The blue light emitted by your cell phone limits the body’s natural production of melatonin, which is a hormone that controls a person’s sleep and wake cycle. So, don’t scroll on your phone for an hour or two before you try to go to sleep.

Furthermore, natural sounds such as rain have been proven to create a more relaxing environment and promote deeper sleep.

4. Eat healthy foods. Avoid junk foods. 

Eating habits also have an impact on your mental health. If you eat well then you’ll feel mentally better and more like yourself. Good eating habits consist of eating fruits and vegetables, don’t skip breakfast, cut down on saturated fats and sugars and eat less salt. 

If you’re a student athlete, eating lean proteins such as chicken or white-fleshed fish are a good option for building muscle and have other beneficial impacts on your mental health.

5. Make meaningful social connections.  

The last thing that helps with your mental health is social interaction. We are human beings, we are social creatures, and we need to be social in order to thrive in the world.  

Building those connections with family and friends can help us feel more loved and supported in our often busy, stressful lives. Social interaction reduces the impact of stress and gives us a sense of meaning and purpose in life, while helping us feel less alone. Get out of your comfort zone and spend some quality time with the people you care about most!