Holistic Health Guidelines for Teens

Media usage is a big issue for teens. It is vital to place consistent limits on the time spent using media and the types of media they use, does matter. It can be easy for media to interfere with your child’s sleeping habits, physical activity levels and other behaviors that are essential to good health. There are some things parents can do including designating media-free times. Examples would be excluding media from the dinner table, from car rides as well as making bedrooms media-free zones. The team at Anxiety Institute is here to help drive this message home. We will work with you to discuss appropriate limits on media, based on past usage history and individual clinical needs — see Technology and Your Teenager’s Mental Health: A Survival Guide for Parents and The Neuropsychological Aspects of Screen Use for related guidance.

Regular exercise is positive for so many reasons. It makes falling asleep easier and sets your teen up to sleep more deeply. Encourage your child to be physically active at least 3 times a week. Physical activity should be a good mixture of aerobic and muscle/bone-strengthening exercises — learn more in 6 Practical Ways to Keep Teenage Stress at Bay and explore activity integration as part of our Intensive Outpatient Program (IOP).

Teens typically need about 8 to 10 hours of sleep per night, but it is common for teens to get 7 hours or less each night. Keeping track of sleep patterns and schedules can help identify if your teen needs more sleep. Consistency is key in making sure that your teen gets enough rest. Maintain a regular sleep schedule every day of the week, including weekends. This means going to bed at the same time and waking up at the same time — visit Help Your Teen Manage Insomnia for practical support and read about the connection between anxiety and rest in Cognitive Behavioral Therapy: A Treatment for Teen Insomnia.

There are some things you can do to help your teen be consistent.

• Keep the bedroom at a comfortable temperature (under 75 degrees) and ensure that it is quiet and dark.
• Keep screens out of the bedroom as it can interrupt sleep brainwaves.
• Have a consistent bedtime routine where your teen has time to wind down by doing less stimulating activities such as reading or listening to calm music.
• Avoid going to bed on an empty stomach, but also don’t go to bed on an overly full stomach.

Nutrition is very important for everyone, especially for developing teens. Eating a healthy breakfast prior to coming in for treatment and packing a lunch, is a good idea. A balanced diet of natural foods with plenty of water is best. Having small snacks throughout the day will help regulate blood sugar levels — learn more in The Importance of a Healthy Diet.

There are some foods/drinks to avoid:

• Caffeine, which includes soda pop, coffee, tea, energy drinks or chocolate. These should absolutely be avoided in the late afternoon and evening.
• Alcohol disrupts sleep and is not good for your overall health and should not be consumed by teens for any reason.
• Cigarettes and vaping should also be avoided. It disrupts sleep and elevates blood pressure levels. It is best to not smoke at all, but if necessary, do not smoke for at least an hour before bedtime.
• Sleeping Pills can be dangerous and cause dependence. They should never be taken without consulting your doctor.

Following these guidelines will help your teen maintain their physical strength so they will be able to focus on learning how to conquer their anxiety symptoms — read The Phases of Anxiety Recovery for a full understanding of how holistic care supports long-term success.

Our team has extensive professional and personal experience with anxiety treatment. Visit Experiences & Insight From Our Founder or explore our Programs to learn more about how we help teens and families build sustainable wellness.