It’s Healthy Back to School Week.  All week I will be breaking down ways to keep your family healthy as you head back to school. Along the way, let’s bust some urban myths — and likely save you some money!

I’m talking about stress today because the today seems like a good day to talk about stress: Leaving Cert results are out today.

Deep breath.   Good or bad, better or worse. It doesn’t define who you are or your worth.

Doctors know a thing or two not only about exam results, but also school and stress (how do you think we got here?)  Lifestyle medicine docs like me spend much of our time helping patients – both young and old alike – manage stress.  Stress has a MASSIVE impact on our health — and it can make us miserable.

This post will focus on adolescent/teen stress management.  I’ve written on Child Anxiety before, and well worth a read if you missed it.

So, what can help students manage stress throughout the school year, even at critical exam times?

• Sleep

  • • Sleep is really important for memory and for critical thinking as well as keeping us emotionally healthy.

    • Get outside in that glorious sunshine (okay, it’s Ireland – even a walk in the light rain will work) for at least 10 minutes in the afternoon to help with sleep later.

    • Don’t skip sleep to study

    • Schedule time between finishing study and going to bed to relax and unwind. Make this screen-free time, if at all possible. Do something relaxing or enjoyable, such as listening to music, reading an book for pleasure, or talking to friends/family.  Meditation apps can be really helpful.

    • Make sure room is dark and quiet. Leave screens and phones outside of the bedroom overnight.  (Turning off the household wifi for certain hours overnight is highly recommended for families.)

•  Get Moving!

  • Physical exercise helps reduce stress levels, clear your head, improve mood, and help with better sleep (we’ve talked about that this week as well).

  • Schedule study breaks to get even small amounts of physical exercise.

  • Even a 10 minute walk can help, even better if you can get outside.

• Keep the Snacking Healthy

  • Stress-eating is real.  Try to keep snacking to healthy foods including  fruit, veggies, nuts, and seeds. Avoid heavily processed salty or sugary snacks.  Remember to that if you find yourself eating to help with your stress, you should also try other things like going for a walk or talking a break to chat to family or friends.

• Studying Can Be Lonely 

  • Spending a lot of time alone can add to stress levels. And that happens when we are studying!

  • Schedule study breaks to have short talks with friends or family. Ideally, pick someone supportive who you know will either distract you, make you laugh, or makes you feel better after the chat

• Keep Your Head Clear

  • Skip the Vape.  Have the conversation with your teen about nicotine and nicotine-containing products (are you aware of what’s out there?)

  • Have conversations with your teens about avoiding alcohol and cannabis:

    • Even if they are surrounded by messages that alcohol is a good way to relax on a weekend, alcohol impairs memory, is bad for sleep, and can make stress and anxiety worse the next day!  It has worse impacts on developing teen brain (your teen’s brain isn’t fully developed yet at age 16 -17!)  Cannabis use in teens has been increasingly linked to mental health problems due to their developing brains.

  • Limit the Caffeine and energy drinks:

    • If you are feeling stressed, caffeine can worsen many of the physical feelings many of us get when we are stressed: fluttery stomach, tight chest, shaking hands. It can also make it more difficult to get that really important sleep.  Many teens use energy drinks and can really cause problems with sleep and anxiety.

• Stay Positive (I know: easy to say, hard to do!)

  • When we are stressed, negative thoughts can creep in to our heads, including “What ifs?” and “I can’ts”. Firmly push them out. Don’t allow them rent in your headspace. “That is a story that doesn’t have to happened.” That can take a bit of practice.  If you can’t control negative thoughts, this is one sign that a few sessions of therapy might really help.

  • Remember that you are more than an exam result. It does not define either who you are or what you are worth. Write a positive thought or reminder on your desk and/or bedroom mirror.

  • Healthy eating, regular exercise, getting outside at least 10 minutes a day, getting enough sleep ,and talking to supportive family/friends have been shown to help lift mood.

  • Do or watch at least one thing a day that makes you laugh. Ideally three. (yes, because science)

  • Try ending your day with a short guided meditation. “Insight Timer” app is free and has meditations as short as 8 minutes to help with mood and stress

What if all that isn’t enough? Self-management is great — when it works. However, sometimes we all need help, whether we are talking about our physical or mental health.  Resources families should know include Jigsaw (teens), Parentline, Childline, your local family resource centre, Aware, even more services are listed here.

As a society, we are getting better about asking for help for mental health when we need it.  There are lots of resources out there for children, teens, adults, families. Though still not as many as we need.

I often tell patients:  “If you were in awful pain with a broken leg, would I ask why you didn’t try to fix it yourself at home?  Would I suggest that you need to be more resilient?  Would I suggest deep breaths?  No.  And we shouldn’t look at our mental health differently.”  If you or your child have serious pain we can’t see – like severe depression or anxiety or an unhealthy relationship with food – the next best step is to ask for help. Like the broken leg, the sooner you get care, the better you’ll feel.

Managing stress is an essential life skill.  The background in the images isn’t random. It’s a point I pass on my commute into work.  It’s quite beautiful.  It’s a place that I pause on my commute twice a week.  Stop the car. Take a few breaths of the beach air.  Pause for a few minutes, finish my coffee.