Get informed : Healthy mind
Questions about healthy mind
Signs to watch for
Insomnia
When our psychological balance changes, other problems may appear and prevent us from moving on. In order to prevent this, and to help you realize when you need to act (or react), here are some signs that something's wrong.
INSOMNIA
Insomnia is the inability to sleep enough or at all during the night. Insomnia keeps you from functioning well the next day.
The signs of insomnia. Difficulty falling asleep, waking up frequently during the night, and waking up too early in the morning are all signs of insomnia. But be careful! These signs must be present for some time for them to be considered signs of insomnia!
IF YOU'RE SUFFERING FROM INSOMNIA
Eight hours a night? Everyone needs different amounts of sleep. Are you still tired in the morning? Do you fall asleep during the day? You might try sleeping more or less, depending on your need for sleep.
Restless sleep. Generally, sleep comes when you're relaxed or very tired. If you’re really stressed out, you need to take the time to relax before going to bed. You might try doing something that you find calming and that doesn't require concentration. If worse comes to worst, you can always count sheep!
Healthy living. Establishing a sleep pattern, avoiding caffeine, alcohol, and drugs, avoiding naps during the day, and eating a light snack in the evening are all good ways to keep your insomnia at bay. Can you think of any others?
What to do. If you've developed a case of insomnia, or you don't feel rested when you get up, it might be a good idea to talk to a doctor. Together, you can explore options and determine whether your insomnia is related to another health problem.
INSOMNIA
Insomnia is the inability to sleep enough or at all during the night. Insomnia keeps you from functioning well the next day.
The signs of insomnia. Difficulty falling asleep, waking up frequently during the night, and waking up too early in the morning are all signs of insomnia. But be careful! These signs must be present for some time for them to be considered signs of insomnia!
IF YOU'RE SUFFERING FROM INSOMNIA
Eight hours a night? Everyone needs different amounts of sleep. Are you still tired in the morning? Do you fall asleep during the day? You might try sleeping more or less, depending on your need for sleep.
Restless sleep. Generally, sleep comes when you're relaxed or very tired. If you’re really stressed out, you need to take the time to relax before going to bed. You might try doing something that you find calming and that doesn't require concentration. If worse comes to worst, you can always count sheep!
Healthy living. Establishing a sleep pattern, avoiding caffeine, alcohol, and drugs, avoiding naps during the day, and eating a light snack in the evening are all good ways to keep your insomnia at bay. Can you think of any others?
What to do. If you've developed a case of insomnia, or you don't feel rested when you get up, it might be a good idea to talk to a doctor. Together, you can explore options and determine whether your insomnia is related to another health problem.
Stress
Stress is your body’s physical reaction to both pleasant and unpleasant situations. A busy schedule, various worries, tons of activities, homework, tests… sound familiar?
A two-headed beast. On the positive side, stress can be useful because it gives you the energy you need to adapt to new situations that are a little scary.
But stress can also be harmful if it builds up. It can reduce your concentration, your academic performance, and your patience. And it can make you irritable, tired, and depressed. To better control your stress levels, pay attention to any signs of stress.
ARE YOU STRESSED OUT?
Some of the signs of stress are:
WHAT SHOULD I DO?
Plan ahead. You can avoid stress if you develop strategies to see challenges and changes coming and keep your balance.
Have some fun! Do you enough time for the activities and people you like? Having fun should go in your daily planner too!
Let’s talk. Don’t keep the feelings or changes that make you feel uncomfortable to yourself. Don't be afraid to open up and let the stress out.
Change your perspective. Choosing to be optimistic about life can help you see stress as a motivator to take action and exceed your own limits, rather than as a ball and chain.
A two-headed beast. On the positive side, stress can be useful because it gives you the energy you need to adapt to new situations that are a little scary.
But stress can also be harmful if it builds up. It can reduce your concentration, your academic performance, and your patience. And it can make you irritable, tired, and depressed. To better control your stress levels, pay attention to any signs of stress.
ARE YOU STRESSED OUT?
Some of the signs of stress are:
- a lump in your throat
- a knot in your stomach
- a loss or increase of appetite
- sleep problems
- generalized discomfort
- inexplicable sadness or fatigue
- irritability
WHAT SHOULD I DO?
Plan ahead. You can avoid stress if you develop strategies to see challenges and changes coming and keep your balance.
Have some fun! Do you enough time for the activities and people you like? Having fun should go in your daily planner too!
Let’s talk. Don’t keep the feelings or changes that make you feel uncomfortable to yourself. Don't be afraid to open up and let the stress out.
Change your perspective. Choosing to be optimistic about life can help you see stress as a motivator to take action and exceed your own limits, rather than as a ball and chain.
Depression
Depression is a prolonged state of sadness. You can be depressed if you’re going through heartbreak, didn’t get the marks you’d hoped for on an important test, or didn't get the results you wanted in an athletic competition. Fights with your parents or friends, and feeling like your life has no meaning can also make you feel depressed.
Lack of energy and motivation. Life seems dark and dreary, you cry, your sleep patterns and appetite change, and you’re irritable. But with time, as your problems resolve, your good mood will return.
WHAT SHOULD I DO?
Try to understand. What’s depressing you or making you see life as dark and dreary?
One for all and all for one! When you’re depressed, it's a good idea to see your friends, and enjoy their warmth and understanding. What do you think? After all, you're better off surrounded by people than by yourself!
Pamper yourself. When you're depressed, it's a good idea to take care of yourself, and indulge yourself in all the little things that make you feel better. Time for a bubble bath? Or to eat something that reminds you of happy times? Or to write in your journal?
Let’s talk. Would it also do you good talk to someone about your worries and what’s getting you down? Don't hesitate to talk to a friend, a parent or a school counsellor.
Talk to a professional. If you feel like your depression is going on and on, or that your symptoms are becoming more intense and taking up more and more room in your life, don't hesitate to talk to a doctor or other professional (such as a psychologist); they can make sure you receive appropriate treatment. Some types of depression can be biological, while others are psychological.
Lack of energy and motivation. Life seems dark and dreary, you cry, your sleep patterns and appetite change, and you’re irritable. But with time, as your problems resolve, your good mood will return.
WHAT SHOULD I DO?
Try to understand. What’s depressing you or making you see life as dark and dreary?
One for all and all for one! When you’re depressed, it's a good idea to see your friends, and enjoy their warmth and understanding. What do you think? After all, you're better off surrounded by people than by yourself!
Pamper yourself. When you're depressed, it's a good idea to take care of yourself, and indulge yourself in all the little things that make you feel better. Time for a bubble bath? Or to eat something that reminds you of happy times? Or to write in your journal?
Let’s talk. Would it also do you good talk to someone about your worries and what’s getting you down? Don't hesitate to talk to a friend, a parent or a school counsellor.
Talk to a professional. If you feel like your depression is going on and on, or that your symptoms are becoming more intense and taking up more and more room in your life, don't hesitate to talk to a doctor or other professional (such as a psychologist); they can make sure you receive appropriate treatment. Some types of depression can be biological, while others are psychological.
Isolation
Isolation is the state of being alone, either physically — because there is no one around — or psychologically — because you avoid others or because being around people causes you pain.
Liking to be alone is one thing, and can be very healthy, but avoiding all contact with other people is something else. Avoidance and isolation can cause a lot of suffering because they keep you from experiencing a lot of things you might like or should experience.
WHAT SHOULD I DO?
Know yourself. What makes you want to isolate yourself or avoid other people? What makes you afraid of others? Are you afraid that others will judge you or make fun of you? Are you isolated because other people exclude you? If so, why do they do it?
Choose the people you spend time with when you feel the most fragile. Who do you feel good around? Who might hang around with you as you go about your day so that you don’t isolate yourself completely?
Let’s talk. If you feel uncomfortable in a social situation or you’re having a hard time because you’re isolating yourself and you feel lonely, don't hesitate to talk about what you're feeling with friends, parents or a school counsellor.
Talk to a professional. If isolation is keeping you from participating in your normal daily activities and you’re increasingly avoiding contact with the people around you, don't hesitate to talk to a doctor or other professional (such as a psychologist) so that you don't get overwhelmed by the pain that isolation is causing you.
Liking to be alone is one thing, and can be very healthy, but avoiding all contact with other people is something else. Avoidance and isolation can cause a lot of suffering because they keep you from experiencing a lot of things you might like or should experience.
WHAT SHOULD I DO?
Know yourself. What makes you want to isolate yourself or avoid other people? What makes you afraid of others? Are you afraid that others will judge you or make fun of you? Are you isolated because other people exclude you? If so, why do they do it?
Choose the people you spend time with when you feel the most fragile. Who do you feel good around? Who might hang around with you as you go about your day so that you don’t isolate yourself completely?
Let’s talk. If you feel uncomfortable in a social situation or you’re having a hard time because you’re isolating yourself and you feel lonely, don't hesitate to talk about what you're feeling with friends, parents or a school counsellor.
Talk to a professional. If isolation is keeping you from participating in your normal daily activities and you’re increasingly avoiding contact with the people around you, don't hesitate to talk to a doctor or other professional (such as a psychologist) so that you don't get overwhelmed by the pain that isolation is causing you.