Building Healthy Habits: Essential Tips for Young Adults’ Mental Health

Mental health used to be a topic that few people were comfortable talking about. Fortunately, that’s been changing, especially for young adults, and people are more open to discussing their mental wellbeing with family, friends, and their healthcare providers.

A recent study conducted by researchers at the Johns Hopkins Bloomberg School of Public Health Department of Health Policy and Management highlights how common mental health issues remain for young adults. The researchers discovered that of the 1,900 young adults included in the study, nearly one in ten had experienced a mental health crisis in the previous year. (For the purpose of the study, a mental health crisis was defined as a period of time when one’s thoughts, feelings, or behaviors were overwhelming and required prompt assistance.) Fortunately, more than three quarters of the respondents who reported experiencing a mental health crisis did seek and receive help from a variety of sources, including healthcare providers, friends, and family. Other studies found even higher rates of mental health issues, with one study finding that 45% of young people between the ages of 10 and 24 said they had struggled with their mental health within a two-year period.

A variety of stresses can contribute to diminished mental wellbeing. Many young adults are going away to college and living on their own for the first time. Others are looking for a job in a tough job market or starting a new job that requires them to hit the ground running. Relationship and family dynamics also play a role. And for young adults who are already managing mental health issues like depression, anxiety, ADHD, and eating disorders, these added stresses and living on their own for the first time can increase the risk of them experiencing poorer mental health.

How to tell when it’s more than just feeling down

Everyone feels more sad or anxious than usual from time to time. It’s the body and brain’s natural response to stress and upsetting events like illness, too much work, financial setbacks, or a breakup. As a healthy young adult, you may feel like you can tough out these feelings, but if the feelings continue for an extended period of time, feel overwhelming, or become more severe, getting help from a mental healthcare provider should be your next step.

Some symptoms you should talk to a professional about include:

• Persistent sadness, anxiety, or irritability that lasts more than two weeks
• Unprovoked feelings of sadness, crying
• Excessive fears or worries
• Fixating on past failures and exaggerated self-criticism
• Loss of interest in activities you usually enjoy or feelings of apathy
• Ongoing changes in sleep patterns (sleeping too much, too little, or trouble falling or staying asleep)
• Difficulty focusing, remembering, or making decisions
• Unexplained changes in appetite or weight
• Feeling hopeless, worthless, or guilty
• Withdrawing from friends and family
• Decreased self-control
• Engaging in risky behaviors like substance and alcohol abuse, reckless driving, or self-harm
• Thoughts of self-harm or suicide

Your health advisor can help you connect with a mental health specialist for an assessment and treatment. If you’re having thoughts of self-harm or suicide, you may need emergency care and should call 911 or go to the nearest emergency room.

The key elements of a proactive mental health plan

In light of how common mental health issues continue to be for young adults, building a proactive strategy designed to support your mental health and wellbeing is an important step. Elements to consider adding to your strategy include:

• Prioritize sleep: Aim for 7 to 9 hours of good quality sleep per night. To help improve the quality of your sleep, make your bedroom cool, dark, and quiet; put your phone in do not disturb mode and step away from screens an hour or so before bed; and try to go to bed and get up at approximately the same time every day.
• Eat balanced meals and stay hydrated: A healthy diet not only benefits your physical health, but it can also help your mental wellbeing. Most of your body’s serotonin, which regulates sleep, mood, and stress response, is produced in the gastrointestinal tract. A healthy diet promotes a healthy gastrointestinal biome, which supports the production of serotonin. In addition, some studies have found that a diet high in processed foods is associated with an increased risk of anxiety and depression.
• Be more active: Exercise can boost mood and reduce stress. Moderate physical activity promotes the release of endorphins in the body, which in turn improves sleep and reduces the symptoms of anxiety and depression.
• Set digital and personal boundaries: Excessive time spent online can increase your stress levels. To lower that risk, schedule “no tech” times during the day and do something you enjoy or have been wanting to try like going for a walk or drawing. It’s also important to set boundaries with people. Saying yes to everyone all the time can lead to burnout and anxiety. Instead, be selective about your commitments and prioritize the things that can support your mental health like sleep, exercise, and stress management.
• Stay connected with friends and supportive people: Isolation is another factor that can increase the risk of mental health issues and worsen the symptoms of existing mental health conditions. Maintain relationships with people who support your mental wellbeing, whether it’s a phone call, getting together for coffee, or just spending time together doing something you both enjoy.
• Limit alcohol and avoid recreational drugs: Many people turn to alcohol and recreational drugs to self-medicate or dampen the symptoms of mental health issues, but it’s counterproductive. While you may feel your symptoms less intensely for a while when you’re drinking or using substances, drugs and alcohol actually make symptoms of mental health conditions worse and can even trigger the development of new mental health issues. For example, alcohol is a depressant so it can increase feelings of sadness and hopelessness. Alcohol and recreational drugs can also interact dangerously with mental health medications if you’re taking them.
• Practice stress management: Stress can increase the intensity of mental health symptoms and contribute to the development of depression and anxiety. Mindfulness, meditation, breathing exercises, movement practices like tai chi, and journaling can help you lower your stress levels.
• Ask for help and support: This can be the most challenging step, but it’s also the most essential. If you’re experiencing mental health symptoms, talk with someone you trust, whether that’s a family member, physician, or friend. With their support, you can figure out what the next step in your mental wellness plan should be and take action.

Connect with PinnacleCare

For more information about how PinnacleCare could support emotional wellness for young adults, connect with us today.

PinnacleCare is a member of the Sun Life Financial Inc. (“Sun Life”) family of companies. PinnacleCare and its employees do not diagnose medical conditions, recommend treatment options or provide medical care, and any information or services provided should not be considered medical advice. Any medical decisions should be made only after consultation with and at the direction of your medical provider. Any person or entity who provides health care services following a referral or other service provided does so independently and not as an agent or representative of PinnacleCare.

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