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Healthy Habits for Mental Hygiene for Adolescents



Adolescence is a period of significant physical and psychological changes and development. During this phase, it is observed that teenagers in India face many challenges ranging from physical changes to psycho-social changes such as peer pressure, academic performance, social anxiety, dating, social media, etc. The above factors can lead to mental health problems if not dealt with appropriately. The stressors seem to be highly demanding but, following some simple mental hygiene habits can help teenagers cope better. The trick here is to keep doing them, and slowly see the difference the habits bring about in your mental health.


Here are ten such habits:

  1. Regular exercise: Physical activity is essential for maintaining good mental health. Exercise not only helps reduce stress and anxiety but also improves mood and boosts self-esteem. Teenagers can engage in any form of physical activity such as jogging, cycling, dancing, or playing sports to improve their mental health.

  2. Meditation and mindfulness: Mindfulness meditation is a technique that helps individuals focus on the present moment and be aware of their thoughts and feelings without judgment. It helps in reducing the impact of the stressors, as it improves concentration and cognitive functioning.

  3. Good sleep habits: Getting enough sleep is crucial for mental health. Teenagers should aim to get at least eight hours of sleep every night. They can develop good sleep habits by setting a regular bedtime and wake-up time, avoiding electronic devices before bedtime, and creating a relaxing bedtime routine.

  4. A balanced diet: A healthy diet rich in nutrients such as omega-3 fatty acids, vitamin B, and zinc can help improve mood and reduce the risk of mental health disorders. Teenagers should include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in their diet.

  5. Social support: Teenagers who have strong social support are more likely to have good mental health. They should maintain healthy relationships with family, friends, and peers and seek support when needed.

  6. Hobbies and interests: Engaging in activities that teenagers enjoy can help reduce stress and improve mood. Hobbies such as painting, playing an instrument, or reading can help teenagers relax and feel more positive. It is also important for teenagers to engage with peers outside their schools, tuitions or colleges. Parents must encourage such social interactions as it will lead to healthy interactions and improve communication skills.

  7. Positive self-talk: Positive self-talk involves using positive affirmations and self-statements to promote a positive self-image. Positive self talk operates on the sub conscious level, and helps release negative self defeating beliefs. Positive self-talk has helped many to build self-esteem, cope with stress, and improve their overall mental health.

  8. Volunteer work: Volunteering can help teenagers develop a sense of purpose and improve mental health. It brings about an opportunity to build social connections, gain new skills, and feel a sense of accomplishment. It parallely works on one gaining insight into their personalities, likes and dislikes, decision making and assertive skills.

  9. Time management: Poor time management can be an early sign of stress and anxiety. Helping teenagers get organized helps them setting priorities, creating a schedule, and avoiding procrastination. This in turn can make them resilient and better equipped to deal with nuances.

  10. Seeking professional help: If a teenager is experiencing mental health problems such as anxiety, depression, or substance abuse, it is essential to seek professional help. They can talk to a school counselor, a mental health professional, or a trusted adult to get the help they need.

In conclusion, teenagers in India can adopt several habits to improve their mental health and well-being. Regular exercise, meditation, good sleep habits, a balanced diet, social support, hobbies and interests, positive self-talk, volunteer work, time management, and seeking professional help are some of the habits that can help teenagers maintain good mental health. By adopting these habits, teenagers can improve their overall quality of life and develop the resilience they need to face the challenges of adolescence.

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