Small Steps For Mental Health

In today’s fast-paced world, there are increasing levels of stress and anxiety due to school, social life, and the ever-present influence of social media. Addressing these challenges is crucial for your well-being, and one of the most effective ways to combat these issues is through movement and self-care. We sat down with Alex Gorman, a performance psychologist at the Queensland Academy of Sport, to explore how exercise and simple self-care routines can help you manage your mental health.

 

 Understanding Anxiety and Its Impact on Teens

Alex explains that mental health exists on a continuum, ranging from thriving to struggling. At one end, you have people who are living their best lives, filled with purpose and joy. In the middle, people might be coping, dealing with daily stresses but not necessarily feeling fulfilled. At the opposite end, there are those who struggle with pervasive anxiety that interferes with daily life.

“It’s important to understand that mental health isn’t static,” says Alex. “We all fluctuate along this continuum. Anxiety, fear, and stress are natural responses to challenges in life, but when they become overwhelming, persistent, or interfere with everyday activities, they might signal an anxiety disorder.”

Common symptoms of anxiety include tightness in the chest, difficulty eating or sleeping, intrusive thoughts, and a sense of impending doom. Recognising these signs early can be the first step toward getting the support teens need to manage their mental health.

Self-Care Strategies for Managing Anxiety

Managing anxiety starts with practicing good self-care. Alex emphasises that simple routines can make a huge difference. Here are some of her top self-care strategies:

• Healthy Eating: Nutrition plays a vital role in mental health. A balanced diet, with regular meals full of nutrients, can stabilize mood and energy. Avoiding excessive caffeine and sugar is also key, as these can worsen anxiety symptoms.
• Establishing a Routine: Creating structure in daily life can help ease mental stress. Setting regular times for sleep, study, and relaxation can provide balance and predictability, which are beneficial for mental health.
• Connecting with Others: Building a support network through friends, family, and community can reduce feelings of isolation. Just talking to someone can sometimes be enough to ease anxiety.
• Engaging in Physical Activity: Regular movement is one of the best tools we have for managing anxiety. And the benefits of exercise go beyond just physical health.

The Science Behind Exercise and Mental Health

Physical activity has an incredible impact on mental well-being. When you exercise, your brain releases endorphins—commonly referred to as “happy hormones.” These endorphins promote a feeling of euphoria and help alleviate stress and anxiety.

“Engaging in regular physical activity can be a game-changer,” says Alex.

“Endorphins not only help improve mood, but they also reduce pain perception and promote relaxation.”

What Kind of Exercise is Best for Mental Health?

You don’t need to engage in intense exercise to reap the benefits. “Exercise doesn’t have to be strenuous to make a difference,” Alex says. “Even a light walk or a yoga session can help reduce stress.”

Here are some types of exercise that can help:

• Walking: A brisk walk can raise your heart rate and release endorphins.
• Yoga: Known for its calming effects, yoga helps reduce stress and improves flexibility.
• Running or Jogging: Getting out for a jog can release tension and clear your mind.
• Strength Training: Bodyweight exercises like lunges, squats, and push-ups are effective for both physical and mental strength.
• Dancing: A fun way to get moving and release those endorphins.

The key is to find something you enjoy. When exercise feels less like a chore and more like something you look forward to, it’s easier to stick with it.

How Much Exercise is Enough?

“According to the Department of Health, teens should aim for about 1 hour of exercise a day.” says Alex. “However, the most important thing is consistency. Even small, regular doses of movement can lead to big improvements over time.” Start with a 30 minute activity and build up to more over time.

Small Steps for Those Who Aren’t Super Into Sport

If you’re not into sports, don’t worry—just a few small steps each day can still make a world of difference.

“You don’t have to be an athlete to feel the benefits of exercise,” Alex reassures. “Start small. Go for a walk around the block, do some gentle stretches, or even try a 10-minute YouTube yoga session. What matters most is that you’re moving.”

Supporting Friends with Their Mental Health

In addition to taking care of yourself, it’s important to support friends who may be struggling with anxiety or mental health issues. Alex offers some practical advice:

• Ask the Right Questions: Start with, “Are you okay?” Show that you care and are open to listening.
• Be an Active Listener: Sometimes, all someone needs is for you to listen without judgment.
• Encourage Positive Actions: Suggest activities like a walk or getting out in nature to lift their mood.
• Suggest Professional Help: If you’re worried about your friend, gently suggest that they talk to a counselor or psychologist.
• Check In: Follow up to show your continued support.

Managing anxiety and stress as a teen isn’t easy, but incorporating small, regular doses of movement can help make a significant difference in mental well-being. Remember, you don’t have to be a top athlete to benefit from exercise—every step counts.

As Alex puts it: “Start small, stay consistent, and give yourself grace. You’ve got this.”

If you or someone you know is struggling with their mental health, there are numerous resources available, such as:

Headspace: www.headspace.org.au 

Beyond Blue: www.beyondblue.org.au  

It’s okay to ask for help.