Welcome to Joyful January
To celebrate our charity partner’s Helping Herts New Year, New Challenge, we’re launching a new campaign based on our medically and scientifically backed Four Corners coaching technique.
First up, it’s the Doctor’s Corner. Let’s get ready rumble…
Let’s face it, none of us are feeling our best after Christmas. Tired, sluggish, not wanting to get up, grey skies, low mood, not feeling great about going back to school…
Our bodies are great indicators of what we’re feeling and the daily choices we make in life. By understanding ourselves more and what makes us feel good (and bad) we can start to work with our bodies, rather than against them.
It’s important we know where we’re at physically and emotionally, so we’re best equipped to take on the challenges of life, as well as chilling out and enjoying it more. In our Doctor’s Corner, we look at not only how we move, eat and take care of ourselves but how we feel. Let’s have a look further.
Food
What are you eating? Does it make you feel tired? Do you eat a good breakfast? How many times do you reach for the sugar? Are you drinking enough water? Eating better doesn’t have to be boring, and it’s not about denying yourself. Start by making small swaps: a piece of fruit instead of a chocolate bar, replacing an energy drink for your water bottle. Small things add up to make a big difference. If you do one thing, have a good breakfast. It will set you up for the day and you’re less likely to reach for the sugar/caffeine later.
Movement
Try to move your body every day, it’s not only good for your physical health but helps boost our mood, energy and focus. You don’t have to be super good at sports: dancing, stretching or kicking a ball around all count. Try joining a club, it’s good way to make new friends as well. Don’t worry about being the new one, everyone was there once.
Otherwise, even a brisk walk makes a difference. Just twenty minutes twice a day – like walking to and from school a bit faster – can boost fitness and clear your head. Little bits of movement every day really add up. Sometimes it’s not about starting a new routine but supercharging the ones you do already!
Find out more about our GRIT programme here:
Hormones
As a teen, you might hear people say, “It’s just your hormones” — but hormones actually play a huge role in how you feel, think and behave. During adolescence, your body is producing more hormones like oestrogen, testosterone, cortisol (stress hormone) and melatonin (sleep hormone). These changes can affect mood, energy levels, motivation, confidence and even how strongly you feel emotions.
Hormones can make small things feel big and big things feel overwhelming. The good news? You can support your hormones by eating regularly, moving your body, getting enough sleep and finding ways to manage stress. When you look after your body, your hormones are more likely to stay balanced – and you’ll feel more like you.
Sleep
Sleep is not a luxury – it’s essential. Teen brains and bodies need 8–10 hours of sleep to function properly, but hormonal changes can make it harder to fall asleep early. Lack of sleep affects mood, concentration, memory, motivation and mental health.
Try to create a simple bedtime routine: put screens away at least 30–60 minutes before bed, dim the lights, listen to music, read or stretch. Going to bed and waking up at similar times helps your body clock reset. Better sleep = better days.
Brain
Did you know that the adolescent brain doesn’t fully mature until your early twenties and even up into the late twenties if you’re neurodivergent? Your brain is still developing – especially the part responsible for decision-making, planning, emotional regulation and impulse control. This means it’s completely normal to sometimes feel distracted, overwhelmed, emotional or unsure.
Stress, lack of sleep, too much screen time and poor nutrition can make it harder for your brain to focus and cope. On the flip side. movement, fresh air, good hydration, taking breaks and talking things through can really help. Be kind to your brain – it’s doing a lot of growing behind the scenes.
Self care
A regulated nervous system makes us feel happier, grounded and more able to cope when things don’t go our way. School can take a lot out of us and self care is a really important part of our mental health and wellbeing. What do you do to chill out and have some downtime? Try to avoid using screens too much and think of other things: drawing, listening to music, having a bubble bath, skincare routines, even hugging a pet!
Next week: Home Corner