Technology has transformed how we live, learn, work, and interact with others. For students, it has opened up a world of information and empowered them to take control of their education. But at the same time, it has created new challenges that are taking a steep toll on students’ well-being.

Smartphones and social media websites have provided a platform for cyberbullying, while delivering an artificially constructed version of reality that creates unrealistic expectations for students.

The instant gratification that students get from having their posts generate likes and comments is altering the chemistry of their brains and creating social media addiction that can interfere with schoolwork and genuine social interaction. The constant exposure to digital screens is affecting students’ sleep patterns and impairing their mental and physical health.

These factors are creating a number of mental and physical health challenges among youth. For instance, anxiety and depression are at all-time highs, with the American Psychological Association referring to the problem as a “crisis.” Childhood obesity rates have more than tripled over the last three decades, and nearly one in three children in the U.S. are now overweight. The CDC reports that six in 10 middle school students and seven in 10 high schoolers don’t get enough sleep. All of these problems can affect students’ ability to learn and attain success.

Making self-care a priority is a fundamental way for students to avoid these risks and improve their physical and mental health. Adopting sustainable self-care routines can help students lead healthier lives, allowing them to focus more effectively on instruction.

Here are four important actions that teachers and administrators at all levels of education can take to foster smart self-care habits that will serve students well in the digital age.

Show students the value of unplugging.

Experts recommend no more than two hours of screen time per day for children and teens, aside from the time they spend doing homework and learning on a digital device. Yet, a report from Common Sense Media found that students ages 8-12 spend an average of five and a half hours per day in front of their screens, while the average daily screen time for teens is more than eight and a half hours.

Learning the dangers of too much screen time, and the importance of taking breaks from using technology by getting outdoors, exercising daily, and making time for friends, family, and other activities, can encourage them to adopt healthier lifelong habits.

According to Education Week, federal health guidelines recommend that children ages six and up should get at least 60 minutes of “vigorous” exercise each day—and a 2018 analysis of nearly 60 studies found higher physical activity was associated with better self-control, memory, and focus.

Teach them mindful technology use.

Learning how to use social media and other technologies safely and responsibly can also improve students’ well-being.

For instance, many educators already teach students about the dangers of participating in unhealthy activities online, like cyberbullying. These lessons also might encourage students not to engage with others who use disparaging language, encourage risky behaviors, or otherwise seek to do them harm. In addition, schools could partner with families to help students learn how to set healthy boundaries on their use of technology, such as limiting their time on social media and avoiding the use of smartphones and other digital devices before bedtime.

Turning off and/or storing their phones at night so they won’t be tempted to check their messages at all hours can reduce students’ anxiety and improve their quality of sleep. The American Academy of Sleep Medicine recommends that students ages 6-12 should get at least nine hours of sleep per night, while teens should get at least eight hours.

Help them learn perspective.

Learning how to have a positive outlook on themselves is yet another important self-care strategy.

Educators might collaborate with parents and other caregivers to help students understand that much of what they see online is actually a carefully manufactured version of reality, and they shouldn’t compare themselves or their lives to what they see on social media. Self-affirmations that remind students of their significant worth and value can also help students gain a healthier perspective.

Encourage them to seek support as needed.

Even with self-care routines such as unplugging regularly, making time for friends and family, getting plenty of sleep and exercise, using technology in mindful ways, and having a healthy perspective on their lives, some students may need additional support. Schools can help by ensuring that mental health supports are available to those who need them—and that students know how to take advantage of them.

Asking for help is an important skill that unfortunately still carries stigmas. Educators and K-12 leaders can remove these stigmas by creating a caring and supportive culture and by spreading the message that it’s okay for students to ask an adult for help when they need it. Of course, this also means the adults in your schools should be prepared to listen to students’ concerns and direct them to the support they require.

Although school-based mental health programs have been shown to have a significant impact, especially in underserved communities, many schools struggle to implement them consistently because of limited staffing or other resources. In a survey of school mental health professionals, nearly a third (32 percent) said they lacked confidence their school or district provides adequate mental health services for all students.

Telehealth programs can help schools meet this critical need. With these services, students can connect online with licensed professionals in any location as needed. Telehealth services provide more flexibility while also expanding schools’ capacity to provide mental health support, ensuring greater equity in students’ access to care.

Achieving a healthy balance

With smartphones and social media use becoming a central aspect of students’ lives, it’s vital for students to learn practical self-care strategies to navigate these technologies effectively.

Student well-being requires a total community effort, with schools working in partnership with families and healthcare professionals to foster better wellness. Schools can play a pivotal role in these efforts by helping students (and their families) learn important self-care habits. With the guidance and support of educators, students can learn how to achieve a healthy balance in the digital age—empowering them to lead happier and healthier lives.

About the author

Andy Myers is the CEO of eLuma, which offers teletherapy services for schools and students.