A User's Guide to Mental Health

True! You already know that eating a balanced diet, getting enough sleep, and moving your body are good for your physical health. But did you know those habits are good for your mental health too? Studies show that eating ample amounts of fruits, vegetables, and whole grains can help with symptoms of depression. Other studies have found that getting plenty of sleep and exercise also can help you manage anxiety and stress. 

Try This: Keep a journal where you track what you eat, how much you sleep, and how much exercise you get. Each day, jot down some notes about how you feel emotionally. At the end of a few weeks, look back over the entries. Do you notice any connection between your physical health habits and your mood? Did any behaviors stand out as making you feel good or bad? Is there a way to practice more of the health habits that made you feel good? 

False! It’s natural to have good days and bad days, or even good hours and bad hours. People who are mentally healthy can still feel sad, overwhelmed, and other big emotions. In fact, listening to those emotions and working through them is part of being mentally healthy. “Having emotions is healthy and normal. Everybody needs to pay attention to their feelings so they can figure out the best way to take care of themselves,” explains Khurana. 

Try This: Accept your feelings instead of judging them. The next time you find yourself thinking “It’s stupid to feel like this” or “I should be happier,” remember that being hard on yourself is not going to help. Instead, listen to your feelings and try to figure out what might be causing them. 

True! Many studies suggest that social media can be harmful to teens’ self-esteem and may increase symptoms of depression and anxiety. But other studies have found that not everyone responds to the same type of content the same way, and some teens actually report feeling happier after spending time on social media. The key, experts agree, is to use social media to enhance your sense of yourself and create community. For example, if you’re into cooking, you might enjoy watching TikToks by other teens about developing recipes and leveling up your baking skills. (For more examples of teens using social media in a positive way, see “We’re Using Social Media to #DoGood” on p. 6.)

Try this: Be mindful about your social media use. That means paying attention to how you feel after you engage with a platform or watch content from a specific creator. Try to edit your feeds so you see only content that makes you feel good. If you find yourself making negative comparisons between yourself and someone else on social media, stop following them! And limit scrolling before bedtime—sleep is always more important than the latest post.

False! You might think that someone with mental health struggles cries all the time or looks really depressed. The truth is, someone might display outward signs of feeling bad, or they might not. Even someone who appears cheerful or seems to have a perfect life could be struggling with mental health issues. You should never assume you know what’s going on inside someone’s head because of what you see on the person's outside. 

Try This: Check in with friends and family members about their feelings regularly. A simple, sincere “How’s everything going?” can make a big difference. Remember to listen to their answers. Sometimes all people need is a sympathetic ear. Also try being open and honest with others about your own feelings as much as possible. This will send the message that it’s OK to admit when you’re having a bad day or feeling down. And never be afraid to ask for help from a friend, family member, or trusted adult when you're feeling blue.