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Staying healthy is important for

everybody. Looking after your body

by exercising regularly, eating well,

getting regular sleep and reducing

stress can really improve the way you

feel and think. This can be especially

important if you are going through a

tough time – or recovering from one.

KEEPING ACTIVE

Being physically active improves your strength,tness, and condence, which can help you to

achieve what you want in lie. It gives you more

energy and increases your fexibility and mobility.

Being active can help you to handle stress,

manage anger and sleep better.

There are many dierent ways you can get active and

fnding a way that suits you is important. You may enjoy

walking, running, dancing, surfng, going to the gym,

playing a team sport or swimming. Try a ew dierent

things so you don’t get bored. Whatever exercise you

do, there are plenty o benefts.

Everyone has a dierent level o ftness, and you should

always exercise at a pace that’s right or you. I you’re

not used to being active, start gradually. Exercising with a

riend makes it more un and helps you to stay motivated.

EATING WELL

The type o ood you eat can make a dierence to your

mental and physical health. Eating well means having a

wide variety o healthy oods including plenty o vegetables,

ruit and cereals (like bread, rice and pasta), some lean

meat, chicken or fsh, dairy products (milk, yoghurt, cheese)

and lots o water. It’s a good idea to avoid atty oods and

oods with lots o sugar in them.

Eating well may mean making changes to your eating

habits and liestyle. This can take time, so try making small

changes rather than changing everything at once – or

example you could start by swapping a chocolate or a

piece o ruit. Getting involved in planning and cooking

meals can be a un way o improving your eating habits.

Eating regular healthy meals can keep your mood and

blood sugar even so you don’t snack on junk ood.

STAYING HEALTHY –THE BASICS

Staying healthy isn’t just about eating

ruit occasionally or playing sport at

the weekend. It’s about doing the right

thing by your body every day. There are

a ew things to think about but once

you get into healthy patterns it’s well

worth it.

•Keepingactivecanhelpyoustay physically ft and mentally healthy, litingyour mood, increasing energy, improvingsleep and increasing well-being.

•Goodfoodisimportantinmaintaining mental health as well as physical health.In general, eating a nourishing diet canimprove your overall sense o well-being.

•Agoodnight’ssleepgivesthebody a chance to recharge.

•Stresscanhaveanegativeeffecton your mental and physical health soit’s important to talk to someone isomething is troubling you.

•Avoidingalcoholordrugsisgoodfor your health, as they can have negativeeects on your mind as well as yourbody.

STAYINGHEALTHY

 Visit:  www.youthbeyondblue.comIno line: 1300 22 4636beyondblue: the national depression initiative 

PAGE 1 OF 2Youthbeyondblue Fact sheet 12

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06/09

 Visit:  www.youthbeyondblue.comIno line: 1300 22 4636beyondblue: the national depression initiative 

SOURCES This act sheet is based on the ollowing sources:

n www.youthbeyondblue.com and www.beyondblue.org.aun Reach Out! www.reachout.com.au

PAGE 2 OF 2

GETTING ENOUGH SLEEP

Sleep is important to help our bodies

recover and recharge. But sometimes

sleep patterns can be interrupted, say

through sickness or stress. This can

make it hard to get to sleep, to sleepwell, or to sleep for as long as usual.

When it comes down to it, it’s not the

length of sleep that matters. It’s how

good the sleep is for your body and

whether you’re getting ‘deep sleep’.

I you’re not sleeping well and eeling tired in the day

there are lots o things you can do to improve the quality

o your sleep. When you wake up in the morning, get up,

go outside and do something active. Don’t nap during

the day and avoid drinks that contain caeine ater about

4pm. Try not to go to bed too early and give yoursel time

to wind down beore you go to bed.

MANAGING STRESS

Stressisanormalpartofdailylife.It’sanaturalphysical

and mental response needed to help you cope with

emergencies and to perorm at your best. But when stress

is regular and doesn’t let up, it can damage your physical

and mental health. Don’t wait or stress to get so bad that

you start eeling depressed or helpless.

Try to work out what’s troubling you and then talk to

someone who can help. Talking to a riend or amily

member is a good way to start. Or you may want to talk to

a teacher or school counsellor, especially i you’re worried

aboutexamsorschoolwork.Adoctorcanhelpwithahealth concern that is causing you stress.

AVOIDING DRUGS AND ALCOHOL

Taking drugs or drinking alcohol may seem like un and

a good way to take your mind o things or spend time

with riends. But, sooner or later, drug and alcohol use

has negative eects on your mind as well as your body.

They can contribute to, or trigger, mental health problems

insomeyoungpeople.Andifyouhaveanexistingmental

health problem and use alcohol or drugs, it can cause

more problems than either issue on its own.

MORE INFORMATIONAND SUPPORT

 You can speak to trained counsellorsby phoning these 24-hour telephonecounselling services:

Lieline 13 11 14 (cost o a local call)Kids Help Line 1800 55 1800 (reecall)

Inormation and support is also availablerom the ollowing websites: 

beyondblue   www.youthbeyondblue.comor www.beyondblue.org.au

Inormation on depression, anxietyand how to help a riend

headspace www.headspace.org.au

Inormation, support and help near you

Reach Out! www.reachout.com.au

Inormation and support or young peoplegoing through tough times

The websites below can help you to fnd healthservices in your area. They list services that areeither ree o charge or low cost:

Kids Help Line www.kidshelp.com.au

Lieline Service Finder www.lieline.org.au/service_fnder

I you or a riend want to communicate withsomeone via email or online, Kids Help Lineoers confdential, non-judgemental, emotionalsupport 24 hours a day, 7 days a week.

KEY POINTS TO REMEMBER

•Youdon’thavetohaveastrictexercise 

routine or live on vegetables to be healthy.It’s all a matter o balance and fnding a wayo living well that suits you.

•Findafriendwhowantstostayhealthyand plan it together – this makes it more un andyou can also swap notes and motivate eachother to keep going.

•Trynottoleaveassignmentsorexamstudytill 

the last minute – this usually means you getinto a pattern o staying up too late and noteating properly or exercising.

•Changinghabitscanbehard,butthereare lots o benefts – and not only to your health

andwellbeing.Successfullymakingchanges in your lie can make you eel more in controland increase your sel-confdence.