Taking care of your emotional and mental health is just as important as taking care of your physical and academic health. Whether you’re at a district, private, or charter school in Phoenix, AZ, these student self-care tips will help you take good care of yourself so you can thrive.
Getting enough sleep
If you have trouble falling and staying asleep, you’re not alone—in one survey, 73% of teenagers reported having sleep problems, and only 11% reported that they regularly got a good night’s sleep. Sleep isn’t a luxury! It is important for processing memories, staying healthy, healing wounds and illnesses, and restoring your energy. Aim for about nine hours per night, but don’t be alarmed if you need more or less. Children and teenagers need more sleep on average than most adults.
To maximize your chances of great sleep, the experts recommend stopping the use of all electronics at least 30 minutes before bedtime. Other hacks for getting to sleep: cut off the afternoon caffeine, get some outdoor exercise each day, keep a consistent bedtime and waking up time (even on weekends), take a hot bath/shower before bed, set a “go to bed” alarm, and kick your pets out of your bedroom. One trick for resetting your internal clock is to get at least 15 minutes of natural light first thing in the morning – so have a Cinderella moment and throw open those blinds/drapes when you awaken!
Exercise and nutrition
Regular exercise is important for your physical and mental health—physical activity releases natural hormones that help you sleep better and improve your mood. Some students (and adults) struggle to start an exercise program, but you don’t need to be deadlifting 200-pound weights to reap the benefits. Start by moving more than you did yesterday and work on gradually increasing your exercise over time. Just remember: any exercise is better than no exercise!
What you eat (and drink) affects your energy and your health. Healthy eating is also important for your brain chemistry, including memory and alertness. Don’t skip meals and do your best to eat a balanced diet, including the following:
carbohydrates for fuel, protein to build muscle, and a variety of fruits and vegetables that provide vitamins and minerals which serve as protectors and helpers. It is also important to drink lots of water. Teens need to consume between 1.7 to 3.3 liters if water a day (that’s 2 1/2 to 5 hydroflasks full).
You probably have an idea of what you want your life to look like after graduation, but have you taken the time to map out what you need to do next year, next month, or next week to make it happen? Setting reasonable and achievable goals helps us keep moving toward what we want. If you’re worried about not having enough extracurriculars for college applications, for example, you could set a goal to trying a new activity each semester, or over the summer, until you find one that’s right for you.
Finally, good stress management skills are key to coping with stressors in everyday life. Regular exercise and good nutrition help, but there are lots of different ways to practice “self-care” and stay emotionally healthy – positive self-talk, setting clear boundaries with others, asking for what you need, practicing gratitude & mindfulness, meditation, yoga. painting, journaling, and building a network of friends are all methods other students have successfully used to manage stress. Parents, teachers, administrators, or school counselors can help students navigate through stressful times.
Charter school in Phoenix, AZ
Pointe Schools are a group of charter schools in Phoenix, AZ, offering quality education to students who demonstrate scholastic excellence, regardless of family income. Our school thrives on promoting community service as much as academics, helping our students today become the leaders of tomorrow. If you’re interested in enrolling, call us today to find out more.