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Life for youth and young adults has never been easy, but in the last few decades, the world has changed in significant ways that have increased the stress. We live with more technology, distractions, processed food, media, and addictive possibilities than ever before.
Dr. Anna Lembke has summarized the jarring and overwhelming world we inhabit: “We’ve transformed the world from a place of scarcity to a place of overwhelming abundance: Drugs, food, news, gambling, shopping, gaming, texting, sexting, Facebooking. Instagramming, YouTubing, Tweeting… the increased numbers, variety, and potency of highly rewarding stimuli today is staggering.”
We are not always prepared to handle this, and younger minds may be especially vulnerable. A new study of over two million people has found that the demographics of mental illness are changing. In previous decades, mental distress peaked in midlife, but the middle-aged have now been surpassed by youth and young adults, who now have the unhappy distinction of having the highest levels of anxiety, depression, and stress.
1. Choose Balance. Today’s pressures are real, and it is easy to get weighed down. It takes deliberation to detach from the distractions and restore physical and mental health. In one of my classes on wellness, we have students practice meditation, go to an exercise class twice a week, and set aside time each week to pursue wellness goals. Creating a structure for the positive and setting boundaries on the negative is essential.
2. Encourage critical media literacy. As my colleague Sarah Coyne has found, navigating online life does not need to be toxic. Her research suggests that teens who learn to critically interpret media content have a better body image and mental health than those who do not, even if they spend the same amount of time online. Rather than banning social media, it is important to help young people understand and consume it thoughtfully. For example, we can learn to seek trustworthy sources and understand the intent of those who are sharing information. For example, most news sites favor negative and angry content, but this is not a complete or accurate reflection of the world. There are many global trends that are positive, including less poverty, more literacy, and better health care. A savvy media user will become educated and informed rather than depressed and stressed.
Studies are mixed on the overall impact of screens, and this likely depends on how each individual engages with it. Look at your own use and evaluate it. What energizes and inspires you? What is most useful? What is draining or leaves you feeling lousy? With clients, I use the metaphor of junk food when discussing social media. A little here and there is usually not a big deal and may keep you from feeling deprived. But if you get most of your calories from junk food or junk media, you will feel the effects in body and soul.
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3. Promote real-world connection. Healthy relationships are a protective factor for wellness. An important part of social development happens in face-to-face interaction, and Dr. Ty Tashiro argues that embracing the awkwardness of relationships helps us become more real with each other and deepen social connections. These uncomfortable and interesting relational landscapes can result in the most rewarding bonds. Putting down devices and interacting directly will accomplish this connection.
4. Limit screen time and model healthy use. Screens are expertly designed to grab attention, and it is not just young people who are being hypnotized. Adults are online at rates approaching younger generations, so setting boundaries and choosing good content is something all can work on. There are many ways to use devices in moderate and helpful ways, and family members can work together, with parents setting the example and working with children to make good choices. Dr. Thomas Robinson has been studying internet and media impact for over 30 years and recommends that “parents wait to give their child a phone until they are mature enough to regulate their own use and not allow it to distract them from sleep, homework, family time, and playing and socializing with other kids in the real world.” He reminds parents to be aware of and have conversations about the potential for bullying, porn, predatory scams and other dangers.
5. Support independence and effort. Developing independence in young people requires opportunities to solve problems and find satisfaction in their own play and work. It is good to get out of the house, make mistakes, and grow. Parents can encourage this, and young adults can choose to engage in the world in ways that stretch them. This applies in physical and mental ways. The purpose of technology is to make our lives easier, but it can go too far when it starts to think and act for us. For example, using AI to do mental tasks is like going to the gym and having a machine lift our weights. We need some challenges to grow, and sometimes this takes discipline and deliberation.
6. Accurate understanding and compassion. Increased awareness of mental illness is useful, and this can help reduce stigma while also promoting habits that support wellness. However, it is important not to pathologize normal struggles and learn to distinguish those from the more serious mental illnesses that are impairing lives. Don’t just rely on social media to self-diagnose mental issues, but also seek out professional and research-backed guidance.
Mental illness is complex, and its rise among young adults is a wake-up call. But with awareness, compassion, and action, we can all help each other find balance, connection, and hope in an overwhelming world.
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