Many young adults today are dealing with mental health problems. As they grow up and face life’s challenges, lots of them struggle with things like worry, sadness, and stress. But there’s good news. By becoming more resilient, young adults can better handle these tough times and even grow stronger.
This article looks at practical ways to help young adults build resilience when facing mental health issues. Read on for the insight!
For more on this topic, check out the full Mental Health collection
What is Resilience?
Resilience is the ability to bounce back when things get hard. Think of it like a mental muscle that helps people deal with stress and tough times. People who are resilient don’t just make it through hard times – they often come out stronger because of what they’ve been through.
People aren’t born resilient or not resilient. It’s a skill that anyone can learn and get better at over time. For young adults dealing with mental health issues, building resilience can make a big difference. It can help them face their problems head-on and come out stronger on the other side.
Getting to Know Yourself Better
Understanding yourself is the first step to becoming more resilient. This means knowing your thoughts, feelings, and actions. For young adults, getting to know themselves better can be a powerful tool in dealing with mental health.
How can young adults get to know themselves better? One good way is by keeping a journal. By writing down their thoughts and feelings regularly, they can start to see patterns in their moods and behaviors. This can really help them figure out what triggers their mental health issues and how to cope with them.
Another helpful technique is mindfulness. This means focusing on what’s happening right now without judging it. It can help young adults become more aware of their thoughts and feelings, which can help them handle stress better.
Building a Support System
No one should have to face mental health challenges alone. Having people to support you can make a huge difference for young adults struggling with these issues. This support system can include friends, family, mentors, and mental health professionals from a behavioral health system facility.
It’s important to encourage young adults to reach out and connect with others. This might mean joining support groups, taking part in community activities, or just spending quality time with friends. These connections provide emotional support, different viewpoints, and a sense of belonging.
It’s also important for young adults to know when to ask for professional help. Talking to a therapist can be really helpful in building resilience. A mental health professional can provide strategies that are tailored to each person’s specific needs and challenges.
Developing Healthy Ways to Cope
When faced with stress or tough times, it’s normal to want to feel better. But not all ways of coping are good for you. Some, like using drugs or alcohol or hurting yourself, can actually make things worse in the long run. That’s why it’s important for young adults to learn healthy ways to cope.
Exercise is one powerful way to cope. Physical activity releases chemicals in your brain that make you feel good. Whether it’s going for a run, doing yoga, or playing a team sport, regular exercise can really improve mental health.
Creative activities can also be good ways to cope. Things like painting, writing, or playing music allow you to express your emotions and can be very healing. They provide a healthy way to deal with difficult feelings and experiences.
Another helpful strategy is practicing relaxation techniques. Deep breathing exercises, slowly relaxing your muscles, and imagining peaceful scenes can all help reduce stress and anxiety. These techniques can be especially useful during times of intense stress or panic.
Setting Realistic Goals
Setting goals is an important part of building resilience. Having something to work towards can give you a sense of purpose and direction. However, for young adults dealing with mental health issues, it’s crucial that these goals are realistic and achievable.
Start small. Encourage young adults to set daily or weekly goals that they can reach. This could be as simple as making their bed every morning or calling a friend once a week. As they achieve these smaller goals, their confidence will grow, making it easier to tackle bigger goals.
It’s also important to teach young adults how to break down larger goals into smaller steps. This approach makes big dreams feel less overwhelming and more achievable. For instance, if the goal is to get better grades, steps might include making a study schedule, asking teachers for help, or joining a study group.
Remember, it’s normal to have setbacks when working towards a goal. Help young adults understand that not meeting a goal doesn’t mean they’ve failed. Instead, it’s a chance to learn and try a different approach.
Developing a Growth Mindset
A growth mindset is the belief that you can improve your abilities and intelligence through effort, learning, and persistence. This way of thinking is crucial for building resilience, especially when facing mental health challenges.
Young adults with a growth mindset see difficulties as chances to learn and grow rather than insurmountable obstacles. They’re more likely to keep trying when things get tough and see failure as a stepping stone to success.
How can young adults develop a growth mindset? One way is by changing negative self-talk. Instead of thinking ‘I can’t do this,’ encourage them to add ‘yet’ to the end of that sentence. This small change can open up a world of possibilities.
Another strategy is to praise effort rather than natural ability. When young adults succeed, point out the hard work and strategies they used to achieve their goal. This reinforces the idea that success comes from effort and not giving up, not just natural talent.
Being Kind to Yourself
Being kind to yourself is often overlooked when talking about mental health and resilience. Yet, it’s a crucial skill for young adults facing mental health challenges. Being kind to yourself means treating yourself with the same kindness and understanding that you would offer a good friend.
Many young adults are their own worst critics. They may be very hard on themselves for what they see as failures or shortcomings, which can make mental health issues worse. Learning to be kind to yourself can counteract this harmful tendency.
One way to be kinder to yourself is through positive self-talk. Encourage young adults to speak to themselves kindly, especially during difficult times. This might feel strange at first, but with practice, it can become a powerful tool for resilience.
Another aspect of being kind to yourself is recognizing that everyone struggles sometimes. Help young adults understand that they’re not alone in their struggles. This perspective can reduce feelings of isolation and shame that often come with mental health challenges.
Lastly, mindfulness plays a role in being kind to yourself. By observing thoughts and feelings without judging them, young adults can create space between themselves and their experiences. This can help them respond to difficulties with greater wisdom and kindness.
Dealing with Change and Uncertainty
Life is full of changes and uncertainties, which can be particularly challenging for young adults with mental health issues. Learning to navigate these changes is a key part of building resilience.
One way to approach this is by seeing change as a chance for growth. Every change, even difficult ones, brings with it the opportunity to learn something new about yourself or the world. Encouraging this perspective can help young adults face change with curiosity rather than fear.
It’s also helpful to focus on what you can control. In uncertain situations, there are always some things that are within your control, even if it’s just how you respond. Helping young adults identify and focus on these controllable elements can help them feel more in charge of their lives.
Developing problem-solving skills is another crucial aspect of dealing with change and uncertainty. Encourage young adults to break down challenges into smaller, manageable parts. This approach can make even the most daunting situations feel more manageable.
Lastly, it’s important to remind young adults that it’s okay to ask for help when facing big changes. Seeking support from trusted friends, family, or professionals is a sign of strength, not weakness.
Taking Care of Your Physical Health
Mental and physical health are closely connected. Taking care of your body can have a big positive impact on your mental well-being. For young adults facing mental health challenges, prioritizing physical health can be a powerful tool in building resilience.
Sleep is a crucial part of physical health that often gets overlooked. Encourage young adults to establish regular sleep patterns and create a relaxing bedtime routine. Good sleep habits can greatly improve mood, concentration, and overall mental health.
Eating well also plays a vital role in mental health. A balanced diet with lots of fruits, vegetables, whole grains, and lean proteins can provide the nutrients necessary for your brain to work its best. Encourage young adults to pay attention to how different foods affect their mood and energy levels.
Regular exercise, as mentioned earlier, is not just a way to cope but a key part of overall health. It doesn’t have to be intense – even a daily walk can make a difference. The key is finding physical activities that are enjoyable and that they can stick with.
Lastly, don’t forget about regular check-ups with doctors. Physical health issues can sometimes show up as mental health symptoms, so it’s important to rule out any underlying medical conditions.
Practicing Gratitude and Positive Thinking
Developing a positive outlook can significantly boost resilience. This doesn’t mean ignoring problems or pretending everything is fine. Rather, it’s about finding the good even in difficult situations and maintaining hope for the future.
One effective way to foster positivity is through practicing gratitude. Encourage young adults to regularly think about things they’re thankful for, no matter how small. This could be done through a gratitude journal, where they write down three things they’re grateful for each day.
Another strategy is to practice looking at negative situations in a different way. This involves trying to find more positive ways to interpret events. For example, instead of seeing a failed test as a disaster, it could be viewed as a chance to identify areas for improvement.
It’s also helpful to encourage young adults to surround themselves with positive influences. This could mean seeking out uplifting books, movies, or music or spending time with friends who have a positive outlook.
Remember, fostering positivity doesn’t mean ignoring negative emotions. It’s important to acknowledge and process all feelings. The goal is to balance negative experiences with positive ones and maintain hope for the future.
Managing Your Time Better
Good time management can significantly reduce stress and boost resilience. For young adults juggling school, work, social life, and mental health challenges, good time management skills are essential.
Start by encouraging the use of a planner or digital calendar. This can help young adults visualize their commitments and avoid overcommitting themselves. It’s also a great tool for breaking down larger tasks into manageable chunks.
Teach the importance of prioritizing tasks. Not all tasks are equally important or urgent. The Eisenhower Matrix, which categorizes tasks based on importance and urgency, can be a helpful tool for this.
Encourage regular breaks and downtime. It might seem counterintuitive, but taking breaks can actually increase productivity and reduce stress. The Pomodoro Technique, which involves working in focused 25-minute intervals followed by short breaks, can be an effective strategy.
Lastly, help young adults learn to say no. Taking on too many commitments can lead to burnout. It’s important to set boundaries and prioritize taking care of yourself.
Wrapping Up
Building resilience in young adults facing mental health issues is a journey, not a destination. It involves developing a range of skills and strategies, from understanding yourself and healthy ways to cope to managing your time and thinking positively. While the process may be challenging, the rewards are huge. Resilience not only helps young adults navigate current difficulties but also equips them with lifelong skills for facing future challenges.
Remember, everyone’s path to resilience looks different. What works for one person may not work for another. Encourage young adults to be patient with themselves and to keep trying different strategies until they find what works best for them.
Most importantly, remind them that seeking help is a sign of strength, not weakness. Whether it’s talking to a friend, joining a support group, or seeing a mental health professional, reaching out for support is a crucial part of building resilience.
By focusing on these areas, young adults can develop the resilience they need to not just cope with mental health challenges but to thrive in spite of them. With time, patience, and practice, they can build the mental strength to face whatever life throws their way.
For more on this topic, check out the full Mental Health collection
