Ø Create structure. Teens
may scream and argue with you about rules and discipline, or rebel against
daily structure, but that doesn’t mean they need them any less. Structure, such
as regular mealtimes and bedtimes, make a teen feel safe and secure.
Sitting down
to breakfast and dinner together every day can also provide a great opportunity
to check in with your teen at the beginning and end of each day.
Ø Reduce screen time. There
is a direct relationship between violent TV shows, movies, Internet content,
and video games, and the violent behavior in teenagers. Even if your teen isn’t
drawn to violent material, too much screen time can still impact brain
development. Limit the time your teen has access to electronic devices—and
restrict phone usage after a certain time at night to ensure your child gets
enough sleep.
Ø Encourage exercise. Even
a little regular exercise can
help ease depression, boost energy and mood, relieve stress, regulate sleep
patterns, and improve your teen’s self-esteem. If you struggle getting
your teen to do anything but play video games, encourage him or her to play
activity-based video games or “exergames” that are played standing up and
moving around—simulating dancing, skateboarding, soccer, or tennis, for
example. Once exercise becomes a habit, encourage your teen to try the real
sport or to join a club or team.
Ø Eat right. Healthy eating can
help to stabilize a teenager’s energy, sharpen his or her mind, and even out
his or her mood. Act as a role model for your teen. Cook more meals at
home, eat more fruit and vegetables and cut back on junk food and soda.
Ø Ensure your teen gets enough sleep. Sleep deprivation can make a teen stressed, moody,
irritable, and lethargic, and cause problems with weight, memory,
concentration, decision-making, and immunity from illness. You might be able to
get by on six hours a night and still function at work, but your teen needs 8.5
to 10 hours of sleep a night to be mentally sharp and emotionally
balanced. Encourage better sleep by setting consistent bedtimes, and removing TVs, computers,
and other electronic gadgets from your teen’s room the light from these
suppresses melatonin production and stimulates the mind, rather than relaxing
it. Suggest your teen tries listening to music or audio books at bedtime
instead.
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