Ways to Foster Mental Well-being for Teens and Young Adults

Mental Well-being Healthy Habits

• Engage in physical activity or exercise at least one hour per day. Research has shown that regular physical activity and exercise not only improve mental wellness, but also delay the onset and progression of mental health disorders.
• Eat healthy meals every day that include a variety of fruits and vegetables, whole grains and proteins. Each food group contains different nutrients which fuel the body and mind.
• Get eight to 10 hours of sleep per night and establish a regular sleep schedule.
• Monitor screen time usage. Research shows that media can influence how we feel, learn, think and act.
• Spend time outside doing activities you enjoy or simply breathing in the fresh air.

Practice Meditation

We need opportunities to take a break throughout our busy days. Practicing meditation for just a few minutes is a great way to effectively give ourselves a chance to rest our minds and develop resilience. Research proves that practicing meditation throughout the day has profound impacts, such as reducing stress and anxiety, calming the body and improving attention and concentration.

• 4-2-6 belly breathing. Inhale deeply and slowly count to 4. Hold that breath for a count of 2. Slowly exhale though your mouth for a count of 6. Repeat as many times as you need.
• Draw on your 5 senses. Sit still in the moment and name 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste.
• Balloon breathing. Take a deep breath through your nose, and while you expand your belly, imagine that it’s inflating like a balloon. As you exhale, imagine that the balloon is slowly deflating. Repeat as many times as you need.
• Counting meditation. Close your eyes if you feel comfortable doing so. Start at 100 and count backwards until you reach 1. Concentrate on each number and if another thought comes to mind, like “hey, I’m at 50 and halfway done,” start again at 100.
• Play a free meditation app.
  • Stop, Breathe, Think
  • Calm
  • Smiling Mind
  • Insight Timer
  • Headspace

Positive Affirmations

You have control over your thoughts and beliefs about yourself. Positive affirmations are supportive and encouraging statements that can be read, written down or said out loud to promote self-acceptance, confidence, and positive thoughts. The power behind positive affirmations is repeating the phrase(s) to yourself as needed throughout the day. If you need a reminder, write them down and tape them to something you look at often such as a mirror or notebook. Over time, these positive affirmations become an internal belief. The following are examples that can get you started:

• I am worthy and I matter
• I believe in myself and my abilities
• My family and friends love me for who I am
• I am deserving of happiness and kindness
• I am a leader, and I can make a difference

Stay Connected

Social isolation can lead to mental health concerns, especially if it’s extended over long periods of time. Maintaining positive relationships with others provides a sense of safety, love and valued as a person. These relationships may be with a trusted adult, peers, community organizations, activity groups, etc.

Ways to Promote Positive Social Connections

• Make time for friends by joining clubs or playing sports with those who have similar interests.
• Reach out to a family member or friend you haven’t spoken to lately.
• Set up a time to meet with someone you care about.
• Volunteer with other people to enrich your community.
• FaceTime a friend or relative.
• Take a break from electronic devices and have meaningful conversations.
• Take a class or join a new activity where you can interact with new people.