The sun is shining and life is sweet. But for a whole bunch of teenagers the stress levels are rising… exam season is upon us!

Even if you’re not sitting exams, it’s so important to keep an eye on our mental health in these difficult times. Here are a few tips to help keep you on top of things over the coming months.

REASSURING ROUTINE

Establishing and maintaining a healthy daily routine can help put you in a positive mind-set. Getting up at the usual time, preparing a healthy breakfast, scheduling time for exercise, set times for dinner – all this can really help.

KEEP ON MOVING

Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better. Exercise also keeps the brain and your other vital organs healthy. And exercise doesn’t have to mean a sweaty two-hour session at the gym. Taking time for a brisk walk in the park or round the garden is awesome for a healthy mind. Even doing housework can help keep you active. Experts say most people should do about 30 minutes exercise at least five days a week. Try to make physical activity that you enjoy a part of your day.

YOU ARE WHAT YOU EAT

There are strong links between what we eat and how we feel. For example, caffeine and sugar can have an immediate effect. But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body. A diet that’s good for your physical health is also good for your mental health. Try to maintain a healthy balanced diet with lots of different types of fruit and vegetables, wholegrain cereals, nuts, seeds and oily fish. Eat at least three meals each day and drink plenty of water. Try to limit how many high-caffeine or sugary drinks you have.

LIMIT THE BOOZE

If you’re sitting GCSEs then then this really shouldn’t apply but for if you’re 18+ then be careful not to rely on alcohol for a lift in mood. You might feel a bit more at ease in the very short term, but the effect is only temporary and when the drink wears off, you feel worse because of the way alcohol withdrawal symptoms affect your brain and the rest of your body. Drinking is not a good way to manage difficult feelings. Occasional light drinking is perfectly healthy and enjoyable for most people but stay within the recommended weekly alcohol limits

LIST IT

Don’t underestimate the power of creating a to-do list. Arrange things in order of importance and try to focus on the most urgent first. If your list seems overwhelming and difficult to start, try breaking everything down into easier chunks, and remember to give yourself credit for completing them. Try not to do too much at once. If you take on too much, it can be hard to complete any individual task well, which itself can be highly stressful.

THE POWER OF POSITIVE

Allow yourself some positivity. Take time to think about the good things in your life. Think about what went well today and try to list three things you’re thankful for. There’s a direct link between how we think and how we feel.

SWITCH OFF

Give yourself some ‘me time’– there’s only so much effective revision you can do in one day. Take a deep breath… and relax. Try yoga or meditation, or just putting your feet up. Listen to your body. If you’re really tired, give yourself time to sleep. Without good sleep our mental health suffers and our concentration goes downhill.

HAVE FUN

Strong family ties and supportive friends can help you deal with the stresses of life. The constant stream of news and social media updates about the crisis in the Middle East can be anxiety-inducing, so make time to catch up with friends to just have fun and discuss other things like films, books, hobbies, etc.

UNLEASH THE FEELINGS

Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. Talking this way isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay healthy.

ASK FOR HELP

None of us is superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or a listening ear.