Drug and alcohol abuse among teenagers is a serious concern. You might think that teenagers have it easy – what could they need to self-medicate for, when they don’t have to worry about jobs or paying the bills? – but the adolescent years can be a stressful time. For one thing, teenagers are navigating all sorts of social situations, dealing with cliques and possibly bullying, learning how to fit in, discovering who they are as people, starting to worry about college. School can also be stressful, particularly for those who are overachievers. There are ways to deal with this stress in healthy ways, however.
Watching what you eat can help improve your mood. Try to avoid too much sugar. It’ll give you a temporary boost, but when you crash you might end up feeling worse than before. Refined white starches such as white rice, white bread, and crackers can have this same effect. Protein increases dopamine and norepinephrine in the brain, which can improve your mood and energy for several hours. Stick with healthy proteins like poultry, seafood, and tofu. Eating at regular intervals will also keep your blood sugar and your mood stable.
Get some exercise. It doesn’t have to be a hardcore workout session; just go outside and get some fresh air. Get your blood pumping, clear your head, and remind yourself that there is a world out there beyond studying.
Listen to music. It doesn’t matter if you can’t carry a tune, singing along to your favorite songs can be great stress relief.
Talk it out. Teenagers might not want to confide in their parents, but if there’s a friend or other family member or a teacher you’re particularly close to, consider confiding your problems in them. They might have solutions you didn’t consider, but if nothing else just getting it off your chest can help.
Try meditating or other relaxation techniques. The Mayo Clinic suggests that even a few minutes of meditation can help you calm down and find balance. It’s also a good way to take a minute to re-evaluate what’s actually important at the moment and what can wait until later.
Find a creative outlet. Maybe you compose your own songs, write short stories, or pour your emotions into art. These can be an excellent way to release your feelings into something productive. If nothing else, consider keeping track of your thoughts in a journal.
Make sure to get enough sleep. Teenagers have to get up pretty early for school, and if they’re involved in sports, clubs, or other activities in addition to keeping up with studying, they probably aren’t getting into bed at a decent hour. Teens need between 9 and 9 ½ hours of sleep per night.
If you or a loved one need help with quitting drugs or alcohol, consider Asana Recovery. We offer medical detox, along with both residential and outpatient programs, and you’ll be supervised by a highly trained staff of medical professionals, counselors, and therapists. Call us any time at (949) 438-4504.
