Helping Teens Thrive: A Well-Being Guide for Parents and Students

With the 2025 school year well and truly underway, it’s common for students to feel overwhelmed trying to balance the demands of school, work, extracurricular activities, family, friendships, and more. In doing so, they often neglect the foundational habits that build a strong base for success—both inside and outside the classroom.

I’m a strong believer in the importance of learning how to balance academic responsibilities with proper self-care. Doing so helps ensure students reach their full potential in all areas of life. I’d like to share some practical tips on five key components that can help students—and adults—thrive. While they may seem simple, their impact should not be underestimated.

1. Sleep: The Foundation of Mental Health

Sleep is one of the most important factors in maintaining mental well-being, yet it’s often the first thing sacrificed when life gets busy. For most teens, 8–10 hours of sleep each night is essential for healthy brain function, emotional regulation, and mood stability. When teens (and adults) don’t get enough rest, it can lead to poor concentration, increased stress, and irritability.

Tips for better sleep:
• Set a consistent sleep schedule: Aim to go to bed and wake up at the same time each day—even on weekends.
• Create a calming bedtime routine: Help your body wind down with activities like reading, listening to calming music, or having a warm bath or shower.
• Avoid screens before bed: Blue light from screens can disrupt melatonin (the sleep hormone) and interfere with sleep. Try to avoid screens for at least 30–60 minutes before bed. Consider leaving devices outside the bedroom.

2. Nutrition: Fuelling the Body and Mind

What we eat directly impacts how we feel—physically and mentally. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been linked to improved mental well-being and a lower risk of depression and anxiety. Eating well can also help stabilise mood and prevent energy crashes caused by sugar fluctuations or poor digestion.

Tips for eating well:
• Balance is key: Eating well doesn’t mean eating “perfectly.” It’s about nourishing your body while also allowing room for treats you enjoy (like chocolate or ice cream!).
• Don’t skip meals: Try to eat at least three meals a day. Skipping meals can lead to mood swings and trouble focusing. Start your day with a breakfast high in protein and healthy fats.
• Stay hydrated: Aim to drink around 2 litres of water per day to avoid fatigue, headaches, and poor concentration.

3. Physical Activity: Any Movement is Good Movement

Physical activity is a powerful tool for managing stress and boosting mood. It releases endorphins—your brain’s natural “feel-good” chemicals—and can also improve sleep. Whether it’s structured sport or a casual walk, any movement can make a difference in how you feel.

Tips for getting active:
• Be consistent: Aim for at least 30 minutes of movement on most days.
• Choose what you enjoy: You’re more likely to stick with physical activity if it’s something you look forward to. Try sport, walking, gym sessions, dancing, yoga, or Pilates.
• Head outdoors: Activities like hiking, cycling or running in nature can help clear your mind. Sunlight also boosts Vitamin D and serotonin, which support a positive mood.

4. Downtime: The Power of Relaxation

No matter how many assignments are due or exams are approaching, regular downtime is essential. Rest and relaxation are not a luxury—they are necessary to avoid burnout and stay productive. Making time to unwind helps recharge both mind and body so you can return to your tasks feeling refreshed.

Tips for prioritising rest:
• Set boundaries: Dedicate time each day to activities that help you relax, such as reading, watching a movie, listening to music, or cooking.
• Ditch the guilt: Remind yourself that rest is not laziness—it’s a vital part of long-term success.
• Connect socially: Face-to-face interactions can boost your sense of belonging and reduce feelings of loneliness.

5. Reduce Screen Time: Finding Balance in a Digital World

Technology is a major part of our daily lives, and for teens, it’s often a primary form of social connection. But too much screen time can contribute to poor sleep, stress, and anxiety. While it’s not always easy, building a healthy relationship with technology supports better mental health and deeper real-world connections.

Tips for managing screen time:
• Use time limits: Set app limits or use built-in features on devices to help monitor usage—especially before bed. Parents/carers, don’t be afraid to unplug the Wi-Fi if necessary!
• Create screen-free zones: Keep spaces like bedrooms and the dinner table free from screens—for everyone.
• Turn down the appeal: Switch your phone to greyscale mode to reduce the stimulating effect of bright colours. This can help make it easier to put the device down.

Final Thoughts

It’s easy to slip into habits like skipping meals, staying up too late, avoiding exercise, or spending hours on screens. But these seemingly small behaviours are the building blocks of good mental and physical health. By encouraging healthy routines around sleep, nutrition, movement, rest, and screen use, students are better equipped to take on both school and life’s broader challenges.

As a psychologist, I encourage students and families to start small. Sustainable change begins with small, manageable steps. Parents and carers—your support and encouragement make a big difference in helping your child build these positive habits. Please know that we, as psychologists and counsellors at Mazenod College, are here to support you. If you have questions or concerns about your child’s well-being, don’t hesitate to get in touch.

Wishing you a healthy and balanced year ahead!

Tayla Chellew
College Psychologist