Keeping yourself on track this school year and beyond

School brings with it more responsibilities and (sometimes) stressors. Students are pulled in different directions with their friends, academics, sports and other extracurricular commitments; it can feel overwhelming for some. There are healthy ways to cope with a busier-than-normal schedule – talking to family, prioritizing and making time for self-care or blowing off steam through creative pursuits. Unhealthy ways to deal with stress include turning to substances like drugs and alcohol.

Substance use disorder (SUD) is a treatable mental disorder. Change in routine, stress, distractions and the influences surrounding students are all factors that can negatively impact a person’s mental health and lead to unhealthy coping strategies.

Here are some things today’s youth can do to stay on track this semester, and always. 

Take care of your mental health

To nurture mental health, first, you must be aware of it. Forgetting that you have some control over how your thoughts impact you can quickly bring you into a state of depression that goes unnoticed until you are already deep into it. Depressive symptoms and clinical depression are significantly associated with substance use among American Indian and Alaska Native populations. In fact, according to Indian Health Services:

“Indigenous people have disproportionately higher rates of mental health problems such as suicide, post-traumatic stress disorder, violence and substance use disorders. These high rates result in American Indian and Alaska Native people reporting serious psychological distress, 2.5 times more than the general population over a month’s time.”

Staying conscious of your mental health, reaching out if you need help and turning to positive coping strategies can help turn the tide for troubling statistics.

Prioritize physical health 

Physical health is much more than simply staying in shape or competing in a favorite sport. Staying active, eating well and getting good sleep are ways to maintain good mental health and overall positive health outcomes. Unfortunately, data from the Centers for Disease Control (CDC) reveals that 72.7 percent of high schoolers get less than the recommended amount of sleep for their age. Moreover, 6 out of 10 middle schoolers don’t get enough sleep. Something as simple as sleep can dramatically impact your ability to cope with increased schoolwork or stressors from school.

Teens tend to take on habits that adults have, such as skipping meals, drinking too much caffeine and not getting enough sleep; however, due to the sensitive nature of the teenage brain, these habits can interfere with mood and overall mental health more acutely than for adults.

Make time for academics and extracurriculars

According to the CDC, one of the factors for youth high-risk substance use is low academic achievement. Although you may not want to spend your free time doing schoolwork, it can significantly benefit you in the long run. Find subjects that interest you, join an academic club, participate in class discussions or reach out to a trusted teacher who can help support you should you fall off course. Have an interest in sports? Your participation can benefit you more than you might realize.

Participation in sports is associated with lower amounts of stress, lower rates of anxiety and depression, reduced risk of suicide, less substance abuse and fewer risky behaviors and higher self-esteem and confidence.

Embrace routines

Having a morning and night routine can significantly improve your day and all-around health. It keeps your body healthy and regulated and gives you a sense of control over your day from the moment your alarm clock sounds. Having routines in the morning, such as taking time to meditate, eating a healthy breakfast or journaling, can help you start your day with clarity. What are some ways you can make the most of your morning?

Taking care of your mental health, prioritizing physical health, setting time apart to focus on school and other activities and creating routines are all things that can keep you on track this school year and beyond. Read more about healthy habits Native youth can embrace here.

Want to learn more about how you can say yes to a better you? Check out our student resources here.