What it is

It is important for teens to take care of themselves.  You work hard and you deserve a break.  If you are feeling stressed or overwhelmed make sure you are keeping up with sleep, nutrition, and exercise.  Below are some tips to help make sure you are making the right choices and if not how you can improve in these areas.

Zzzzz-The Importance of Sleep

Teens should get about 8-10 hours of sleep a night.  Not happening?  Trying to take a nap or catch up on some sleep on the weekend.  Be careful not to sleep too much during a nap because it can impact your nighttime sleep.

Sleep impacts your ability to pay attention, your mood, your grades, your athletic performance, if you drive drowsy it increases your risk for an accident.  Lack of sleep can also cause emotional problems such as sadness and depression.

Exercise Benefits- They are endless!

Exercising does not mean that you have to do things that you do not like.  Take a walk with a friend, try out yoga, or try something new!

• Improves your entire body including your mind
• Improves memory
• Helps you sleep better
• Higher self esteem
• Improves your mood
• Relieves stress
• Gives you more energy

Nutrition

Teen nutrition is more individualized based upon each teens needs and level of activity.  Fueling your body with the right nutrition can also benefit your body in multiple ways, including energy.

Do you want help with improving your wellness?  We can help!

For more information on wellness talk to you school nurse, counselor, teacher, or your doctor.

What do I say?

“I don’t know what to do…”
“Can we talk?”
“I am struggling with…”

Alcohol

Alcohol is a depressant.  90% of Americans with a substance abuse problem started smoking, drinking, or using other drugs before the age of 18.

Marijuana

The active chemical in marijuana is THC.  THC is one of several chemicals found in the marijuana plant.  THC is not medicine and is illegal in the State of Iowa.

Anxiety

Having anxiety can be normal when dealing with stress and serves as an alert in order that we pay attention.  Anxiety Disorders are when you experience excessive anxiety or fear.  Anxiety disorders are treatable.

Depression

Depression causes feelings of sadness and/or loss of interest in activities that you once enjoyed.  If you have depression you can have physical and emotional problems that can interfere with school and other activities.

Wellness

It is important for teens to take care of themselves.  You work hard and you deserve a break.  If you are feeling stressed or overwhelmed make sure you are keeping up with sleep, nutrition, and exercise.

Suicide

Suicide is the 2^nd leading cause of death for ages 15-34.

Sexual Health & Pregnancy

Teens that are sexually healthy either practice abstinence or safer sex.  Abstinence is not engaging in any sexual activity and it the only 100% effective way to prevent sexually transmitted infections.

Relationships

During your adolescents, you begin to learn how to form safe and healthy relationships. You are also trying to figure out who you are as a person and your relationships that you have in your life play in big role in figuring this out.

Violence

Physical, emotional, verbal, cultural, and sexual are all types of violence.  Bullying and the intent to harm are violent behaviors.  Violence can come from anyone whether they are an adult or teen as well as familiar and unfamiliar people.

LGBTQIA+

Do you identify or are you questioning your gender identity and gender expression?  Are you thinking about coming out to your friends and family? This is a very personal process and it is a very intimate and vulnerable time when sharing with others.

Support

Other people you can seek help from would be a school nurse, teacher, counselor, trusted adult, parents.