The healthcare system is overwhelmed with the needs of depressed and anxious teenagers. As I have pursued continuing education to know how best to care for this pivotal age, I have come to the conclusion that emphasizing the importance of basic health measures can prevent much of the teen depression and anxiety that is sweeping around the globe. Hopefully this simple alliteration will help you care for your teen:
Sleep
The first question mental health professionals will ask is how well is your child sleeping.
- Have consistent bedtime and wake times.
- Ensure your child has 8-10 hours of sleep each night.
- Turn off all screens, including phones two hours before bedtime. Encourage reading in bed at night before going to sleep.
- Keep all phones and electronic devices out of the bedroom at night. (Get ahead of the phone is my alarm clock excuse by buying them a simple old fashioned alarm clock.)
- Keep the bedroom dark, cool, and quiet if possible.
Sun
When I draw labs on depressed teens, I often find out that they are deficient in Vitamin D. We naturally absorb Vitamin D through our skin when outside. Those at highest risk for Vitamin D deficiency are those that live in cloudy areas and spend a lot of time inside, those that have darker skin pigment, and those that have a higher BMI. Vitamin D supplements of 600 to 1000 international units (iu) daily can make up for the low mood related to Vitamin D deficiency.
- The Vitamin D that we get from the sun energizes us and lifts our mood.
- Find ways to get your teen outside in the sun. (protect skin from cancer with sunscreen)
- Find the parks, hiking trails, and pools near you and go often.
- Encourage outdoor jobs, hobbies, and chores.
Sustenance
When I ask teens what they have eaten in the last 24 hours, they often tell me they skip breakfast, sometimes eat lunch and binge eat a lot of junk food in the evening. Imagine what the energy swings are doing to the cells in their bodies. Our bodies were made to receive regular intake of energy, protein, liquids, and vitamins.
- Your kids need 3 healthy meals a day with a couple of healthy snacks in between. Half the plate should be fruits and vegetables, a fourth lean protein, and a fourth whole grain.
- Ask your kids what they had to eat in the last 24 hours.
- Help your teen see the connection between their mood and lack of healthy eating. Ask them what you can do to help them eat more frequent healthy meals.
- Teach your teen how to feed themselves. If you’re not home and it’s time to eat do they know how to cook or at least make themselves a sandwich?
- Eat as a family as often as you can. Teens eat better when they share a family meal. Make a rule that there are no phones at the table and dialogue about the day.
Somewhere to Belong
With constant connectivity, our teens are missing face to face genuine connectivity. While my teens love time scrolling on their phones they light up when they have the opportunity to spend time with friends.
- Does your teen know that he or she is a valuable member of your family? Do you have some time each week set aside for family time where they know they are safe and cared for and are free to laugh and be silly? At my home we have “forced family fun” where we turn off screens and play games. The whines and rolled eyes quickly turn into teasing and joking as we start interacting.
- Is your child a part of a church youth group? sports team? band? drama? Do they have a peer group? Who do they sit with at lunch? Facilitate opportunities for them to get together with other teens.
- If you are homeschooling or live in a setting that is far from like culture families, then plan regular trips so your children can get regular face to face time with others in their life stage.
Something to Do
One of the best ways to relieve stress is to exercise. An added bonus is that exercise will also release endorphins, those feel good hormones. Consistent exercise is one of the best things you can do to both prevent and treat mental health.
- If your child is not on a sports team then find ways for them to get active at home. Assign outdoor chores, work out as a family, join a gym, or go to the park.
- Turn on the music and dance as a family.
- Encourage your teen to get a job. If you live in a country where that’s not an option then look for apprenticeship opportunities. Help them prepare for the application process, interview, orientation, workload, and how to be a good employee.
- Help your teen explore interests and hobbies.
- Encourage your teen to volunteer.
As busy parents we can often get overwhelmed with all that is on our plates. We may not notice the teen in the corner with the hoody over his head, his nose in a device. Plan time with your teen. Initiate forced family fun time. Ask them to leave the phone at home and go for a walk with you. Ask them about their friends. Ask them about their dreams. Ask them what you can do to help them feel loved and cared for. Make time for your teen.
Healthy Global Kids 