Health and wellbeing advice for people under 21

You're probably bored with people telling you that your teenage years are hard, and that your brain and body are 'going through changes'. Knowing it's normal doesn't make it any easier to deal with negative side effects like feeling low and tired all the time. But there are a few things you can do to take care of your mental and physical health that will make you feel better. 

Try the Five Ways to Wellbeing

The Five Ways to Wellbeing is a really simple way to help with your mental and physical health. It's a reminder of five simple things you can try and do as often as possible that can make you feel better:

1. Connect. Spend time with your friends or your family, or build some new relationships
2. Be active. Do something physical that you enjoy. Even going for a walk will help - it doesn't have to mean going to the gym or playing a sport if that's not you.
3. Keep learning. Learning something new can make you feel good about yourself. It could be anything: cooking, a craft, or a new language. There are free tutorials for almost anything on YouTube.
4. Give to others. Doing things for others will make you feel great. Try volunteering, planning something nice for a friend or family member, or something as simple as holding open the door for someone.
5. Be mindful. Try to be in the moment, rather than always thinking about the past or the future. Focus on how you're feeling and what you're doing right now. Mindfulness apps like Headspace can help too.

Find out more about the NHS steps to mental wellbeing here.

Change your habits

If you've picked up some unhealthy habits, making some changes can make you feel a lot better.

• Cut down or stop drinking or using drugs. Alcohol and drugs can make you feel bad - mentally and physically. Try using less or stopping for a while and see how you feel.
• Look at your diet. Your diet can affect how you feel more than you might think. Drinking more water, eating more fruit and veg and cutting down on sugar and caffeine are good things to focus on.
• Talk to someone. If you've been bottling up your feelings and not telling your friends and family what's going on, it might be time for a change. Opening up might seem hard, but you'll feel so much better for it.
• Make plans. If you've stopped making plans or setting ambitions for the future it can leave you feeling bored or uninspired. Focus on the things you love, make some plans and give yourself something to be excited about.
• Have a digital detox. Take a look at the role that social media, gaming and apps are playing for you. Do they make you feel good? If not, unfollow the people who don't make you smile, take a break, or spend less time using them.