Review of what’s been covered

This week we’ve explored how getting back to basics can help to support young people, and play a role in improving their mood. The aim of this Week is to help you encourage your young person to get back into or adopt some healthy habits. However, any change is hard. It’s likely to take time to change their sleep, eating or activity habits. Don’t worry if this doesn’t happen quickly, it can be a very gradual process.

Teenagers may not always welcome your involvement – they may become irritable or angry, or see this as an extra unwelcome demand that you’re making on them. You may need to restrict your involvement to making their environment at home somewhere that will support healthy, rather than unhealthy habits. If they’re not ready to adopt these habits at home and beyond right now, they might be later.

Finally, look after your own needs and health. You’re less able to support your young person if you’re not sleeping, eating or being active. Your example shows the way, and if you’re able to change yourself, you’re also helping to show it’s possible for them to change.

Resources

See below for a list of relevant resources used in this Week. We’ll provide a comprehensive list of all resources and further reading which can be downloaded at the end of the course.

Articles

• Healthy Eating and Nutrition for the Whole Family. HuffPost. 2016.

Books

• Am I Depressed And What Can I Do About It? by Reynolds, S. & Parkinson, M. (2015). A CBT self-help guide for teenagers experiencing low mood and depression.
• Teenage Depression: A CBT Guide For Parents by Parkinson, M. & Reynolds, S. (2015). Help your child beat their low mood. An indispensable guide for parents of a depressed teenager.

Research

• Orchard, F., Pass, L., Marshall, T., & Reynolds, S. (2017). Clinical characteristics of adolescents referred for treatment of depressive disorders. Child and Adolescent Mental Health, 22(2), 61-68.
• Jacka, F. N., Kremer, P. J., Leslie, E. R., Berk, M., Patton, G. C., Toumbourou, J. W., & Williams, J. W. (2010). Associations between diet quality and depressed mood in adolescents: results from the Australian Healthy Neighbourhoods Study. Australian & New Zealand journal of psychiatry, 44(5), 435-442. Please note this study is behind a paywall.
• Jacka, F. N., Rothon, C., Taylor, S., Berk, M., & Stansfeld, S. A. (2013). Diet quality and mental health problems in adolescents from East London: a prospective study. Social psychiatry and psychiatric epidemiology, 48(8), 1297-1306. Please note this study is behind a paywall.
• Gregory, A. M., Sadeh A. (2016). Annual Research Review: Sleep problems in childhood psychiatric disorders – a review of the latest science. Journal of Child Psychology and Psychiatry 57(3), 296–317

Support lines

UK

• Childline: 0800 11 11 Free confidential 24hr helpline for young people up to 19yrs old.
• Samaritans: 116 123 Free confidential 24-hour helpline.
• Papyrus HOPELineUK: 0800 068 41 41 Free confidential helpline for anyone concerned about a young person at risk of harming themselves. Open weekdays 10am – 5pm, 7pm – 10pm; weekends 2pm – 5pm.
• Get Connected: 0808 808 4994 Free, confidential help for a wide range of issues for young people under 25.

Websites

• Healthy family dinners by Delicious Magazine. Some healthy family recipes for ideas.
• Mental Elf Service A mental health blog for you to keep up-to-date with all of the important and reliable mental health research and guidance.
• Exercise for Depression NHS website website for advice and support.