How young people can care for their well-being

Being young today is complicated. You're supposed to study hard, pass exams, help at home, maybe earn some money, stay close to family, keep up with friends, have a social media life, figure out your future — and somehow still sleep.

Many young Africans carry big responsibilities early: caring for younger siblings, supporting parents, working while studying, facing uncertainty about jobs. On top of that, phones bring the whole world — and its pressure — into your pocket, 24 hours a day.

With all that, it's easy to forget the one thing that makes everything else possible: taking care of yourself.

How can young people care for their physical and mental well-being in simple, realistic ways — without expensive gyms, apps or therapists?

Note: This is general information. If you're struggling, please talk to a trusted adult or a health professional.

What well-being means

Well-being means feeling good and functioning well — in your body, mind and relationships. It includes:

• Physical health: sleep, food, movement, hygiene.
• Mental health: managing stress, emotions and thoughts.
• Social health: good relationships and support.
• Purpose: feeling your life has meaning.

WHO estimates that about one in seven young people aged 10–19 experiences a mental health condition. Many more experience stress, worry or sadness at times. That's normal — and there are things you can do.

About 1 in 7 young people aged 10–19 experiences a mental health condition. (WHO) You're not alone, and there's no shame in asking for help.

1. Sleep: your secret superpower

Teenagers need about 8–10 hours of sleep per night (American Academy of Sleep Medicine). Many get far less — because of homework, chores, phones, noise or early school starts.

Why sleep matters:

• It helps you remember what you studied.
• It improves mood and patience.
• It helps your body grow and fight illness.
• It improves sports performance.

Tips:

• Put your phone away 30–60 minutes before bed.
• Try to sleep and wake at the same time each day.
• Avoid energy drinks and lots of coffee or tea in the evening.
• If your home is noisy, try earplugs or a cloth over your ears.

See Why rest matters for people building busy lives.

Joke break: A student said he studied until 3 a.m. for his biology exam. In the exam, the question was "What does the brain need to store memories?" The answer was sleep. He wrote "coffee."

2. Food: fuel, not just filling

What you eat affects energy, concentration and mood. You don't need expensive "superfoods." Traditional African diets often include excellent foods:

• Beans, peas, groundnuts (protein).
• Fish, eggs, meat when possible (protein, iron).
• Leafy greens: amaranth, moringa, gboma, spinach (vitamins, iron).
• Fruits: mango, papaya, orange, banana, pineapple.
• Whole grains: millet, sorghum, maize, rice.

Tips:

• Eat breakfast — even simple bouillie or bread with egg.
• Drink water regularly, especially in heat.
• Limit sugary drinks and very oily snacks.
• Eat vegetables every day.

3. Move your body

WHO recommends that young people aged 5–17 get at least 60 minutes of moderate-to-vigorous physical activity per day, on average. Globally, WHO reports that about 80% of adolescents don't meet this recommendation.

Good news: movement doesn't need a gym:

• Football, basketball, volleyball.
• Dancing (Afrobeats counts!).
• Walking or cycling to school.
• Jumping rope.
• Helping with physical chores.

Exercise also reduces stress and improves sleep and mood.

4. Friends and connection

Humans need connection. Good friendships and family relationships protect mental health.

• Spend time with people who make you feel good.
• Be a good friend: listen, support, keep secrets (unless someone is in danger).
• Join clubs, sports teams, youth groups, religious groups.
• Talk to a trusted adult: parent, teacher, aunt, uncle, mentor, religious leader.

If a friendship makes you feel bad about yourself — constant criticism, pressure, bullying — it's OK to step back.

See Why local mentors can change a young person's future.

5. Phones and social media: use them, don't let them use you

Phones are amazing tools for learning, creating and staying connected. But too much scrolling can affect sleep, mood and self-esteem.

Common problems:

• Comparing your life to edited, filtered photos.
• Cyberbullying.
• Losing hours without noticing.
• Anxiety about likes and comments.
• Seeing upsetting or false content.

Tips:

• Check your screen time. Are you surprised?
• Turn off unnecessary notifications.
• Unfollow accounts that make you feel bad.
• Follow accounts that teach, inspire or make you laugh.
• Take phone-free time each day (meals, before bed).
• Remember: people post highlights, not their whole lives.
• Report and block bullies; tell a trusted adult.

Also check health information before believing it — see How to read a health claim shared online.

"Comparison is the thief of joy." — often attributed to Theodore Roosevelt

6. Managing stress and big feelings

Stress is normal — before exams, during family problems, when facing the unknown. Some stress even helps you focus. But too much for too long hurts.

Simple tools:

• Breathe: slowly in through your nose (4 seconds), hold (4), out through your mouth (6). Repeat five times.
• Write it down: journal your thoughts or make a to-do list.
• Break it down: big tasks into small steps.
• Move: a short walk or dance.
• Talk: share with someone you trust.
• Pray or reflect, if that's part of your life.
• Do something you enjoy: music, drawing, sport, cooking.

7. Exams without panic

Exam season is one of the most stressful times. Try this:

• Start revising early, in short sessions (30–45 minutes) with breaks.
• Test yourself instead of just re-reading.
• Study with friends and explain topics to each other. See The skills students learn when they teach each other.
• Sleep well, especially the night before.
• Eat breakfast on exam day.
• Remember: an exam measures a moment, not your worth.

8. Hygiene and prevention

Simple habits keep you healthy:

• Wash hands with soap regularly.
• Brush teeth twice a day.
• Sleep under a mosquito net where malaria is common.
• Stay up to date with vaccinations.
• Drink safe water. See Clean water and the choices communities make.
• Avoid smoking, alcohol and drugs — they harm developing brains and bodies.

9. Purpose and hope

Having something to work towards — a goal, a project, a dream — improves well-being. It doesn't have to be huge:

• Learn a new skill (coding, sewing, music, drawing).
• Volunteer in your community. See How one small community action grows.
• Start a small project with friends.
• Help a younger sibling or neighbour learn to read.

Helping others is one of the most reliable ways to feel good yourself.

10. When to ask for help

It's time to talk to someone if:

• You feel sad, empty or hopeless most days for two weeks or more.
• You can't sleep or eat normally.
• You've lost interest in things you used to enjoy.
• You feel very anxious or panicky often.
• You're using alcohol or drugs to cope.
• You have thoughts of hurting yourself.

Talk to a trusted adult, a school counsellor, a health worker or a doctor. If you're in immediate danger, contact emergency services or go to the nearest health facility. Asking for help is a sign of strength.

A simple daily checklist

☐ Did I sleep 8+ hours? ☐ Did I eat breakfast and some fruit or vegetables? ☐ Did I move for at least 60 minutes (total)? ☐ Did I drink enough water? ☐ Did I talk to someone I like? ☐ Did I take a break from my phone? ☐ Did I do one thing I enjoy?

You won't tick all of them every day. That's fine. Aim for more ticks than yesterday.

An illustrative week: small changes, real difference

Consider an illustrative student in Cotonou we'll call Nadia (illustrative), 16, preparing for her BEPC. She was sleeping five hours a night, skipping breakfast, scrolling until 1 a.m. and feeling anxious all the time.

She tried three changes for one week: phone out of her room at 10 p.m., bouillie and an egg every morning, and a 20-minute walk with a friend after school. She also started revising maths with a classmate, explaining problems to each other.

By the end of the week, she wasn't magically stress-free. But she was sleeping better, concentrating longer and laughing more. Small habits added up.

You are worth taking care of

Taking care of yourself isn't selfish. It's how you become strong enough to study, work, help your family and build your future. You're the only you there is. Treat yourself like someone important — because you are.

Keep reading: How schools can talk about mental well-being, What young workers want from their first job, and our Health & Well-being section.

Questions

How much sleep do teenagers need?

About 8–10 hours per night, according to the American Academy of Sleep Medicine.

How much exercise should young people get?

WHO recommends at least 60 minutes of moderate-to-vigorous activity per day on average for ages 5–17.

What should I do if I feel sad all the time?

Talk to a trusted adult, school counsellor or health professional. If you're in danger, seek emergency help immediately.