Article
Looking after yourself
Eight tips for looking after yourself
- Available in:
- 中文
- English
The pressure of schoolwork, changes in our lives, and relationships with other people – there is a lot that can make us feel anxious, worried or depressed. But there is also a lot we can do to stay mentally healthy, and help others do the same. Here are eight tips to help you get started.
1. Do things that are good for the body and mind
- Practice a sport you love or try a new one. If you're not into sports, go on a hike. Regular exercise can boost our self-confidence, relieve anxiety, and improve relationships.
- Choose healthier food options – pick a veggie over processed snacks; water over a sugary drink.
- Be aware of your body (more on that later), your breathing, and what’s going on with the people and world around you.
- Sleep!
- Find the ‘small pleasures’ in life – whether that’s reading, walks, cooking, sightseeing, watching movies, giving and receiving gifts, or chatting with friends.
2. Stay connected with loved ones
- This could be through a message on your phone, a quick call, or in person. If you feel like it, make someone’s day and write them a letter. In fact, relationships are so important to mental health that we wrote another post about this here.
3. Write down how you are feeling
- Be kind to yourself. It’s OK not to be OK! Mental well-being doesn’t depend on pretending that everything is great all the time.
- Try writing your feelings down
- Think about the positive moments in your life
4. Listen to your body
- Do you feel tension, aches or pain?
- What’s your posture like, and how does it feel to move around every now and again?
- Can you draw any connections between the emotions you’re experiencing and how your body feels?
5. Breathe
- Take some time each day to be mindful of your breathing. Focus on breathing slowly – in for a slow count of 3 and out for a slow count of 3. Do this for a few minutes and see how you feel.
- Throughout the day, take a moment from time to time to be mindful of your body, thoughts and emotions, and gradually develop the habit of mindfulness.
6. Avoid unhealthy ways of coping with stress
- Avoid becoming easily angered, eating less or more than usual, eating more unhealthy foods, not sleeping enough or sleeping too much, or cutting off contact with family and friends.
7. Talk to someone you trust
- This could be a friend, a parent, another family member, or a teacher. Sometimes just getting in touch with someone can help a lot.
- If you start to have thoughts about hurting yourself, or about life not being worth living any more, get in touch with a professional helper. These thoughts are not uncommon and there is no shame in experiencing them. Everyone has problems – here’s more on how you can handle them.
8. Look for the good, and create it too
- Try gratitude journaling. Make a mental note of who and what you are grateful for and write it down in a daily diary. It could be as simple as ‘Today I’m grateful for XXX for doing YYY’.
- Develop the habit of helping others. Even if it’s lending someone an umbrella on a rainy day or showing a stranger the way. Check in with your friends, to see how they are doing.
The article was adapted from a post on Voice of Youth, UNICEF's digital community FOR YOUTH, BY YOUTH.
Sometimes we all need some extra support
It’s OK to ask for help. To find additional support, call:
- 12355: A toll-free hotline that provides professional mental health and legal support to adolescents.
- 12320: A toll-free hotline that provides public health counselling, including mental health support.
