7 Secrets to Happiness

Like oil and water, sometimes it feels like being happy and being a teenager just don't go together. Stress from schoolwork, friendships, family relationships, hormonal changes with your body, and your own goals can make the teen years difficult. One minute, you're thrilled about your date to the school dance and 60 seconds later you're upset because you missed an easy basketball shot in gym class. One moment you're thrilled to get an A on a tough history test; then the sight of your ex walking down the hallway with a new flame brings you down.

The good news is that these types of mood swings are normal for teens, as long as they don't overwhelm your life. Even better, Choices has unlocked seven secrets that can boost your daily happiness, Turn the page for the list:

1. Get physical. Exercising for 30 to 40 minutes a day can drastically improve your well-being. "It affects your outlook, the way you feel, your entire state of mind," says Michael Bradley, a psychologist who works with teens and is the author of the books Yes, Your Teen Is Crazy and Yes, Your Parents Are Crazy. This is partially due to the fact that regular physical activity produces endorphins, a brain chemical that controls stress and improves mood. This doesn't mean that you have to join a basketball team or be a competitive gymnast. You can ride your bike, take a kickboxing class, play tennis, do yoga, and go for walks with a friend. The key is to push yourself, but have a good time while you're doing it. Just ask Faye Honig, 12, of Brooklyn, New York. "My tap dancing class is strenuous, but fun and relaxing," she says. "I look forward to it every week."
2. Embrace a hobby Activities don't have to be physically taxing. There are plenty of fun, challenging things to do that can take your mind off your troubles. Do you doodle? Sign up for a drawing or painting class. Do you like to take pictures? Join the yearbook staff as a photographer. There are also things you can do without joining a group like sewing your own clothes or reading.
3. Ease up on romance. obsessive relationships and bad breakups are a major source of unhappiness and pain among teens. "Spending too much time with a boyfriend or girlfriend can take a big emotional toll on teens," Bradley says. And we're not just talking about face-to-face encounters; talking on the phone, sending e-mail, and texting count too.

Add balance to your life by socializing with friends and getting involved with activities that don't involve romance, like school clubs, sports teams, and family events. If you're spending too much time with a significant other, set boundaries. For instance, hang out only on weekends, or one day during the week.

4 Take care of your body. Getting enough sleep and eating nutritious meals and snacks can work wonders on your mental state. "There are tons of studies that show if you don't get enough sleep, your mind wanders and you can't concentrate," says Ruth Peters, a clinical psychologist from Clearwater. Florida, and a contributor to NBC's Today show. The average teenager needs nine-and-a-half hours of sleep per night.

Eating a balanced diet — not too much sugar, junk food, or caffeine — helps you stay healthy, both physically and emotionally. Don't forget to stay hydrated by drinking plenty of fluids — especially water.

5 Spend time alone. It's great to be busy with lots of activities and a full social schedule, but it's also important to spend time by yourself. "Spending a little bit of time alone each day offers you a chance to see how you feel and what you think about the things that are going on in your life," says Nancy Kalish, a professor of psychology at California State University in Sacramento. "It helps you get in touch with your personal philosophy too."

Spending time alone can mean sitting under a tree for 10 minutes a day, going for a solo walk, or writing in a journal. Writing in a journal can really help improve your mood. You can rant and rave about whatever is bothering you, and no one else will see it. Then, a week or two later, you can revisit your entry and get some perspective about how big a problem the issue really was.

* 6 Help Others. During the summer months, Keith Herkert, 15, of Newport, Oregon, volunteers at a summer camp for kids. "I think of it as giving back to my community," he says. "It makes me feel good about myself." Keith's experience is common. "Helping other people is a meaningful and rewarding experience," Kalish says. "It brings a sense of accomplishment and pride." The opportunities for volunteering are endless: Work at the local animal shelter, tutor younger kids, have a bake sale to benefit a charity, serve meals to the elderly.
* 7 Communicate with Mom and Dad. Adolescence is often a tough time for both teens and their parents. The teens are itching for independence and the moms and dads are worried about giving their kids more control over their lives. The end result is often screaming matches that no one benefits from. Peters suggests having a calm discussion with your parents about what they expect from you. "Write down the rules together: your chores, cell phone and Internet limitations, your curfew," she says. This way you won't get in trouble when you break a rule you didn't know about. Another useful tip: If a talk with your parents heats up, suggest taking a break and revisiting the issue when everyone cairns down.

As you can see, the seven secrets to being a happy teen aren't really "secret" at all. But that's the point: They are things that all teens can do to help themselves feel better. Why not give them a try?
Can't Shake the Blues?

If you always feel unhappy or angry or jittery, you may be suffering from depression. Depression is a serious illness, but it's treatable. People suffering from it need to see a doctor. In 2005, an estimated 2.2 million teens in the United States experienced major depression. Here are some symptoms of depression:

* Feeling so low that you can't do basic things like get out of bed.
* Having severe mood swings for no clear reason.
* Trouble sleeping.
* Consistently lacking an appetite.
* Trouble focusing on tasks like schoolwork.
* Being forgetful of important events.
* Losing your temper at the slightest provocation.
* Believing that life has no meaning.
* Feeling worthless.

If you think you might be depressed, talk to an adult you trust as soon as possible about getting help.
Try This Read each scenario and then select the most positive way each teen should respond to the stressful situation. Answers are in the Teacher's Edition. 1 Craig is upset because his girlfriend broke up with him a week before the big dance. He should

a. send her e-mails and text messages begging her to get back together with him.

b. scratch her name on his arms with a pen, then wear a sleeveless T-shirt to school.

c. go to the dance with friends and dance with lots of different girls.

d. stay home and play "their song" over and over,
2 Allison is devastated after missing the winning shot for her soccer team. She should

a. go for a long run immediately after the game to punish herself.

b. go to a comedy movie with friends where everyone can laugh and not dwell on the game.

c. go home and hide under the blankets in her bed.

d. lash out at her teammates and blame them for not playing better — after all, everyone lost the game, not just Allison.
3 Joe is bored at home. He knows he should do something, but he's not sure what. He should

a. shoot hoops in his driveway.

b. play video games.

c. eat junk food and watch TV.

d. complain to his mom that he has nothing to do.

By Leah Paulos