Mental health is a big deal, especially for young people. According to the 2024 Australian Youth Barometer, 98% of young Australians reported feeling anxious or depressed at least once in the past year. That’s almost everyone, so trust us, you’re not alone in what you’re feeling.
But don’t worry, there are ways to manage these feelings and take control of your mental health. Let’s break the cycle with some simple strategies.
Talk about it
Talking about your feelings can make a huge difference. If you’re feeling anxious or down, talk to someone you trust. This could be a friend, family member, teacher, or school counsellor. Sometimes just sharing what you’re going through can make things seem less overwhelming.
Stay active
Exercise is not only good for your body but also for your mind. Physical activity can boost your mood and help reduce anxiety. You don’t need to hit the gym; even a walk, dancing, or playing a sport can help. Aim for at least 30 minutes of activity most days.
Get enough sleep
Sleep is super important for mental health, and teens actually need a lot more than most – in fact, most high school students need about 8-10 hours of sleep each night. Try to go to bed and wake up at the same time every day. Avoiding screens (like your phone or laptop) at least an hour before bedtime can also help you wind down.
Eat well
What you eat can affect how you feel, and it’s been proven that there’s a correlation between nutrition and mental health. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can help you feel better physically and mentally. Avoid too much sugar and junk food, as they can make you feel sluggish and more anxious.
Stay connected
Feeling connected to others is crucial. The Barometer report shows that 70% of young Australians volunteered in their communities last year. Helping others can make you feel good about yourself and build strong relationships, so why not join a club, volunteer, or just spend time with friends and family.
Take breaks
School can be stressful, but it’s important to take breaks. Step away from your studies every now and then to relax and recharge by doing something you enjoy, like reading, drawing, or listening to music. Breaks can help you stay focused and reduce stress.
Practice mindfulness
Mindfulness is about staying in the moment and being aware of your thoughts and feelings without judging them. Practices like deep breathing, meditation, or yoga can help calm your mind and reduce anxiety. There are heaps of apps and online resources to guide you through mindfulness exercises – if you’re keen, we’ve got a list for you right here.
Seek help if you need it
If things get too tough, don’t hesitate to seek professional help. The Barometer found that one in five young Australians received mental health support in the past year, so know that you’re not alone. Talk to your school counsellor or visit a doctor to get the help you need. Remember, asking for help is a sign of strength, not weakness.
Limit social media
Social media can be a double-edged sword – while it’s great for staying connected, it can also lead to feelings of anxiety and inadequacy. Try to limit your screen time and be mindful of how social media makes you feel. We also recommend following positive accounts and taking breaks if you need to.
Focus on the positives
It’s easy to get caught up in negative thoughts, but try to focus on the positives. Keep a gratitude journal where you write down things you’re thankful for each day. This simple practice can shift your mindset and help you feel more optimistic.
Break the cycle
Managing mental health is important, and there are heaps of strategies you can try to feel better. Remember, it’s okay to have tough days, but with the right tools and support, you can break the cycle of anxiety and depression. Take small steps each day, and don’t hesitate to reach out for help when you need it.
For more information, check out the 2024 Australian Youth Barometer report and learn more about what young Australians are experiencing today.
We also have loads of helpful tips and articles for improving your mental health on our website here.