Habits of healthy living

Mind Sleep Avoid Mood Altering Drugs It is recommended by the National Sleep Foundation that Teenagers should aim to receive around 8-10 hours of sleep a night. Receiving the appropriate amount of sleep can positively affect your mood and help you to avoid getting sick. Avoid Mood Altering Drugs There are many risks associated with using drugs that can have a negative impact on your health in the long run and some can cause immediate death. Some drugs are addictive and can be a challenge to stop, additionally can have negative financial repercussions. Some studies have shown that marijuana use by teenagers under the age of 18 are twice as likely to develop psychosis (Kuepper et. al., 2011). (Linehan, 2015, Pederson, & Pederson, 2012)

Mind Activities and Hobbies Make a list of your favorite activities and hobbies that bring you joy. Make it a priority to daily spend time doing activities that you enjoy. When feeling distressed consider diverting your attention to one of your activities or hobbies.

mind Distress Tolerance When feeling distressed practice positive coping skills to bring relief: Diversion: Read a book, Write, Draw, Go for a Walk, Watch Television or a Movie, Play a game, Organize. Social: Call a friend, write a note to someone you care about, humor, serve someone in need, spend time with a pet, Encourage Others, spend time with family/friends. Cognitive: Write list of what you are grateful for, brainstorm solutions, write a list of pros and cons, discover an action opposite to how you are feeling to act upon, practice radical acceptance of the situation, read something inspirational. Relaxation: Guided meditation, cry, meditation, exercise, punch a pillow, practice deep breathing techniques. (Flannery, 2014, Linehan, 2015, Pederson, & Pederson, 2012)

Body Identify a Primary Care Provider Make it a priority to see your doctor regularly. When you feel you may be getting sick do not push yourself too hard. Make a doctor appointment if necessary. Be aware of physical health symptoms and how they may be affect other parts of your life for example your emotions or mind.

Body Eating Habits The food that we ingest has a direct impact on how we feel, and our overall health. Eating processed foods, foods high in sugar and fat content can have many negative effects over time. Attempt to eat whole foods rather than processed foods. Make it a point to incorporate more fruits and vegetables, lean fats, and whole grains. Stay hydrated with water, avoid sugary drinks. Attempt to eat balanced meals. Limit caffeine especially within a few hours of bed time. Rigid quick fix diets can sometimes result in rapid weight gain after the diet is completed, stick to healthy lifestyle changes in balanced exercise and balanced diet. Do not withhold indulgences, this can result in binge eating. Enjoy small indulgences on a regular basis.

body Exercise Regularly The Center for Disease Control and Prevention recommends that teenagers do at least 60 minutes of physical activity a day. Exercise not only improves physical fitness it can also have a positive impact on your energy and mood. (http://www.cdc.gov/physicalactivity/basics/children/)

Spirit Meditation Faith Make a list of what you value in life. Hold true to what you value. Spend time in nature. Find a cause you believe in and get involved.

Routine Developing a routine can help to bring order and balance. Creating a sleep routine of going to bed at a regular time and waking up a regular time creates a pattern that may make it easier to sleep. Identify limits of what you can handle in your routine. Cut out activities that may be pushing you over your limit. Prioritize what is most important. Include activities that bring you joy into your routine.

References Flannery, B. (2014). A List of Coping Skills for Anger, Anxiety, and Depression. Retrieved March 05, 2016, from http://hubpages.com/health/Coping-Strategies- Skills-List-Positive-Negative-Anger-Anxiety-Depression-Copers Kuepper, Rebecca, Vans Os, Jim, Lieb, Roselind, Wittchen, Hans-Ulrich, Hofler, Michael, & Henquet, Cecile. (2011). Continued cannabis use and risk of incidence and persistence of psychotic symptoms: 10 year follow-up cohort study.(Report). British Medical Journal, 342(7796), 537. Linehan, M. M., (2015). DBT Skills Training Manual (2nd ed.) New York, NY: Guilford Press. Pederson, L., & Pederson, C., S., (2012). The expanded dialectical behavior therapy skills training manual: Practical DBT for self-help, and individual and group treatment settings. Eau Claire, WI: Premier Publishing Media.