Wellbeing

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Looking after your wellbeing

Wellbeing is about looking after your physical, mental and emotional health. This page includes practical ideas that can help support your everyday wellbeing, along with links to organisations that can support you and your family.

Exercise

Exercise is a great way to relieve stress and improve your overall wellbeing. Along with improving your fitness, regular exercise can:

Help you sleep better
Increase your energy levels
Improve your concentration
Boost your mood
Lower levels of stress and anxiety

You don't need to run a marathon or spend hours at the gym. Start small and build your activity over time towards the recommended 60 minutes of physical activity per day.

Some simple ways to add more movement to your day include:

Walking to school and home again
Playing basketball or another game during lunch
Signing up for a team sport
Heading to the skate park or going for a bike ride after school

Sleep

Sleep is essential to your overall health and wellbeing. When you sleep, your body and brain are able to rest, recover and process the things that happened during the day.

Teenagers need between 8 and 10 hours of sleep each night.

If you are not getting enough sleep, you may find yourself feeling sluggish, cranky or unable to concentrate.

Tips for a good night's sleep

Be active during the day Try to get at least 60 minutes of physical activity each day.	Stick to a routine Aim to go to bed and wake up at the same time each day. Keep your room as dark, cool and quiet as possible.
Try mindfulness If your mind is racing when you go to bed, try mindfulness or meditation. Apps such as Smiling Mind can guide you through mindfulness exercises.	Limit caffeine later in the day Drinks and foods containing caffeine, including cola, coffee, tea, chocolate and energy drinks, should be consumed in moderation and before 3.00pm.
Give yourself a break from screens Try not to use your phone, laptop or gaming device during the hour before bedtime.

Screen time and gaming

The internet has changed the way we learn, work, communicate and relax. While devices and online activities have many benefits, it is important to balance your day with activities that do not require a screen.

The research on "how much is too much?" when it comes to screen time is unclear, so it can be useful to think about how your own screen use fits alongside the other important parts of your day.

Check your balance

Exercise Are you physically active for at least 30 minutes per day?	Sleep Do you get between 8 and 10 hours of sleep per night?
Social time Do you make time to meet up with friends or family at least once a week?	Variety of activities Are you keeping up with your schoolwork and making time for hobbies that do not involve a screen?

If you answered no to some of these questions, it may be worth considering how much screen time you are having each day.

Add some screen-free time

Schedule some no-screen times during your day, such as lunch or before school
Make mealtimes screen free
Make time for hobbies that do not involve a screen
Charge devices outside of your room

Nutrition

We all know that when we eat well, we feel good. Healthy eating is also linked with mental health and overall wellbeing.

Aim to include plenty of colourful fruits and vegetables, foods high in fibre such as wholegrain breads and cereals, dairy foods or alternatives, and protein sources such as meat, eggs and nuts.

Having chocolate or a piece of cake every now and then is fine. The important thing is that most of what you eat is nutritious.

For healthy meal and recipe ideas, visit Healthier Queensland recipes →