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Newsletter #68 - How to cope with Seasonal Affective Disorder; colouring to reduce anxiety; how to create an effective sleep routine.

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Posted November 22nd 2015 at 09:55 AM by TeenHelp
Updated August 27th 2016 at 02:31 PM by Halcyon

TeenHelp Newsletter

TeenHelp Newsletter #68 - November 22nd 2015 - http://www.teenhelp.org

Welcome to the TeenHelp Newsletter! Our Newsletter contains a lot of useful information about our current work, including updates to our site and services, new resources, details of upcoming events, short bits of advice, interesting links and more!


TeenHelp News

TeenHelp regularly makes changes to its site and services. Some of these are large and noticeable, and others are small and much less so, but each one contributes to the positive development of TeenHelp and how our users experience our community. Below are some of the most recent developments.


Caring for your hermit crab

Keeping hermit crabs as pets has grown in popularity in recent years. Hermit crabs can live a while if they're properly cared for. Read this article to find out how to take care of them.

Debunking the myths of the female body

The functioning of the female body can be confusing for some people. This article debunks many of the common myths that are sometimes thought to be true.

The effects of bullying

Bullying doesn't just affect the victim; it affects everyone. Bullying is a vicious cycle and it can be challenging to handle it effectively. This article explains how people are affected, and it also shares some words told by victims.

Debunking the myths of anxiety

Anxiety is an overall feeling of nervousness or unease about a particular situation that has an uncertain outcome. Read on to learn about the misconceptions that often prevent sufferers from seeking help.




TeenHelp works with a range of different organisations and websites in order to help and educate young people. Below is a selection of some of them. For a full list of the organisations we work with, please visit our Resources page.




Many people rely on medications and medical devices, but sometimes these come with serious or dangerous side effects. DrugWatch collects information on current lawsuits and FDA recalls to inform consumers about potential safety risks.



Tips Of The Month

Each month we share small bits of practical advice that you can implement to improve your life or that of others.


Coping with Seasonal Affective Disorder

Seasonal Affective Disorder (SAD), is clinical depression brought on by the colder months of the year. It can cause debilitating mental and physical symptoms. Here are some ways you can cope with SAD.
  • Sit by the sunlight. When the days are shorter, it can be harder to spend time in the sunlight. Try to sit by the window or sit outside underneath the sun if you're able to. Keep your curtains or blinds open in the morning to let the sun in, too. Sunlight is a good source of vitamin D, and getting that vitamin will help improve your mood. You can also consider taking supplements for your body to get the correct amount of vitamins.
  • Practice self-care. Depression can make simple tasks seem completely overwhelming. Despite all of this, try to take care of yourself. Make sure you're eating healthy, getting enough sleep, and keeping up with your hygiene. Do things that help lift your mood or relax you. Take a nice, warm, candlelit bath, or curl up on the couch with a good book and some hot chocolate.
  • Exercise regularly. Exercising can be challenging enough, but the colder weather can make it even more of a challenge. Consider taking a jog, or walking your dog. If you don't want to go outside, consider purchasing some exercise videos or looking at some indoor exercise routines on YouTube. Exercising releases endorphins, or chemicals in the brain which help you feel better. Exercises that raise your heart rate are more likely to release endorphins.
  • Consider light therapy. Light boxes vary in price, but are well worth purchasing, Light boxes help a good proportion of people who try them and they can help improve your mood in a matter of days.
  • Express how you feel. Find healthy ways to express how you're feeling whether that's through self-expression, exercise, or hobbies. Talk to someone about how you're feeling as well. Try not to keep your feelings inside because they will bubble up and become overwhelming to cope with.


Colouring to reduce anxiety

As a recent trend, adult colouring books have grabbed the attention of thousands of people around the globe. They are known to reduce anxiety, especially at night. Here are some tips to help you choose your book and drawing materials.
  • Do your research. A lot of stores are beginning to carry colouring books with varying designs and prices. They are often less expensive online on websites like Amazon. If you're looking in the store, flip through the pages to see if you're interested. If you're online, look at a sneak peek of the book or view pictures attached by reviewers.
  • What are you looking for? With so many options, it can be hard to make a decision. Some colouring books have repetitive patterns while others have a single picture. Some are overly detailed and some are not. Some, but not all, colouring books allow you to remove the pages. Choose something that is appealing and stress free for you.
  • Choose your colouring materials. You can use crayons, pencils, markers, or all three! Coloured pencils might give a softer look whereas crayons and markers will make things a little bolder. When choosing colours, make your own palate, do a rainbow theme, or go completely random.
  • Colour whenever you're able to take a break. Some people colour before bed to relax their minds, other people colour in therapy sessions, and some colour on the go.


Creating an effective sleep routine

Whether you are in school or in the workplace, it can be easy to throw off your sleep schedule on the weekends when you are able to sleep in. These are some tips for getting enough sleep each night and regulating your schedule.
  • Go to bed roughly eight and a half hours before you need to be awake in the morning. This allows you time to fall asleep, and the eight hours you need each night. Do this on the weekends too, even if you do not have to be awake at a certain time. The goal is to keep your sleep schedule roughly similar every day.
  • On the weekends, try and only stay up one or two hours later than you normally do during the week. This will help prevent your circadian rhythm from getting too out of whack.You'll find waking up easier in the morning if it is in rhythm, which can be very helpful during those dark mornings before school or work.
  • Create a routine before bedtime that you can follow on the weekends too. This can include reading, taking a bath, drinking some decaffeinated tea, or listening to music. Pick an activity to do every night to help yourself wind down and feel tired. This routine lets your body know that it is almost time for bed.
  • Don't use electronics roughly an hour or so before bedtime that require you to look at lights. This will make it harder to fall asleep and could throw off your routine. Turning off your electronics, including your phone, can also help you to disconnect from stresses of your life and settle down.


Interesting Things (on TeenHelp)

A lot of content is posted to TeenHelp every single day, from threads to articles, social groups to albums. But it is difficult for even the most veteran user to keep on top of it all, so we have selected a few items from among the masses that we thought were interesting to draw your attention to.



Life goals
Everyone has goals that they want to achieve in their lives, and this thread shares other peoples life goals. What are your life goals?

Post your supportive messages here
Sometimes life can be tough and it can be hard to continue on. Have a look at this thread to see supportive messages, and maybe post a message of your own.

Ways to be happy
Everyone has rough days where things don't seem go right or you feel generally down. This thread contains ideas of making you feel happy, why not share some of the things that make you smile or happy.


Social Groups

Are you a fan of a TV show, movie, or book? This social group allows you connect with others and share your interests.

We are the best... We are Millennials!
If you were born in the late 1980s or the 1990s, you are considered a Millennial. Share your memories of growing up in this time period with others who can relate.


Picture Of The Month

Each month we feature a picture by one of our users. If you would like to see your picture here please contact us by replying to this Newsletter, emailing us at contact@teenhelp.org, or messaging our Publications Team Leader (Halcyon) on the website.

Picture by Cassado


Upcoming events

Discussion: Online safety (Saturday November 28th 2015)

Going online can be fun and sociable. We often use the Internet for school, work or just to check our Facebook pages. But though we may think it's safe, this isn't always the case; hackers and predators may lurk in cyberspace undetected, and be a nuisance for us in both our online and offline lives. This discussion will help you learn how to stay safe online and avoid being victimised by those out to hurt you.

Discussion: Building positive relationships (Saturday December 5th 2015)

Relationships between family members, friends and significant others each come with their own difficulties, but knowing how to overcome the obstructions to your relationships is essential if they are to be fulfilling for you. Join this discussion to look at how to build positive relationships with those you care about.

Discussion: Dealing with pessimism (Saturday December 12th 2015)

Pessimism is something that many people will encounter in their lives, either in themselves or in other people. It can ruin hopes and future prospects, and may lead to depression, but there are ways to deal with it so it does not get out of hand. Join this discussion to learn about what causes pessimism, and how to overcome or avoid it.

Discussion: Dealing with parents (Saturday December 19th 2015)

Living with your parents can sometimes be a challenging experience, especially if they take it upon themselves to make your life difficult. Come along to this discussion to learn how to approach problems with your parents more effectively and make your home life more enjoyable.

For more information about upcoming Facilitated Chat Room Discussions (FCRDs), and the times that these discussions will take place, please visit our FCRD page.



Donate to TeenHelp

In order to continue providing free services to young people around the world, TeenHelp requires a constant income of voluntary donations to support our regular costs. If you are able to, we ask that you please donate any money you can to us, even if it's only a few dollars.



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Our social networking pages are a great place to get a lot of high-quality information. We aim to connect you to interesting organisations, volunteering opportunities, events, news stories, pictures, videos, and more!

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Editorial team

Publications Team Leader/Editor-in-Chief: Haley (Halcyon)
Senior Newsletter Editor: Cassie (Cassado)
Newsletter Editor: Dez (Epiphany.)
Newsletter Editor: Jenny (coolkid98)
Newsletter Editor: Nicole (eumoirous)
Newsletter Editor: Rishy (Pirouette)

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