Written by Melissa Cutts

Maintaining mental health requires a continuous, active effort, much like physical health. It involves making regular choices to prioritize self-care, practice resilience, and navigate through life’s stressors and setbacks. And while it can feel overwhelming at times, especially with daily pressures, every small step in self-care, boundary-setting, or seeking support contributes to overall well-being. 

According to a survey conducted by RedBox Rx 53% of Gen Zers report feelings of loneliness and 52% reported feelings of failure to achieve life goals, compared with 39% and 34% respectively, of all adults sampled. This rise in reported mental health challenges among Gen Z and Millennials compared to older adults likely reflects a combination of generational, cultural, and situational factors:

1. Increased Awareness and Openness: Gen Z and Millennials are more open about mental health, partly due to growing awareness and reduced stigma around mental health topics. Many have grown up in an era of digital communication where discussions about mental health are frequent and normalized.
2. Economic and Societal Pressures: Younger generations are navigating a unique landscape with high student debt, rising costs of living, and precarious job markets. The economic fallout of events like the 2008 financial crisis, followed by the pandemic and inflation spikes, has hit these generations particularly hard. The result is more financial and professional instability, which is directly tied to increased stress and anxiety.
3. Social Media and Comparison Culture: Both Millennials and Gen Z have come of age with social media, which can magnify feelings of inadequacy, loneliness, and anxiety. The constant exposure to curated versions of others’ lives can drive unhealthy comparisons, impacting self-esteem and creating unrealistic standards.
4. Environmental and Political Climate: These generations are also growing up amid significant environmental concerns and polarized political environments. Climate anxiety, in particular, is a common struggle among Gen Z, who see environmental issues as more urgent than older generations might. Frequent exposure to world crises and political conflicts through digital media can intensify feelings of uncertainty and helplessness.
5. Pandemic Effects: COVID-19 had a profound impact on mental health across all generations, but younger people faced particular disruptions. Many lost key social experiences during formative years, from school closures to delayed milestones like graduations and job starts, leading to social isolation, academic strain, and delayed independence.

In RedBox Rx’s same study, certain factors strongly correlate with worsening mental health, and they can compound stress and emotional strain in several ways:

1. Victims of Verbal/Emotional Abuse: Verbal and emotional abuse can deeply impact self-worth, self-image, and trust in others. It often leads to anxiety, depression, and issues with self-esteem, which can persist long after the abusive interactions end. Constant criticism, belittlement, or manipulation erodes a person’s mental resilience and can lead to long-term difficulties in relationships and self-acceptance.
2. Victims of Physical Violence: Physical violence contributes not only to trauma but also to the ongoing fear of harm, which is linked to heightened anxiety, hypervigilance, and PTSD. Survivors of physical violence might struggle to feel safe and secure in their surroundings, which can impair everyday functioning and severely hinder mental health recovery.
3. Unhealthy Home Environment: A home that lacks emotional or physical support can create chronic stress, affecting one’s ability to relax or feel comfortable even in their own space. In younger people, especially, an unsupportive home environment can lead to difficulties in forming healthy relationships and processing emotions, which can extend into adulthood.
4. Unhealthy Work Environment: A stressful or toxic workplace can lead to burnout, feelings of inadequacy, and a constant sense of overwhelm. Poor work-life balance, lack of recognition, and strained relationships with colleagues or supervisors contribute significantly to depression and anxiety. When work takes a toll on mental health, it often leaves people with little emotional energy for self-care and personal relationships.
5. College/University Pressures: Higher education can be a major stressor, with academic pressures, financial burdens, and social demands. College students often face deadlines, competitive environments, and uncertainty about the future, all while managing academic, financial, and social obligations. The combination of these stressors can lead to increased anxiety, depression, and a sense of burnout before even entering the workforce.
6. Breakdown in Family Relationships: Family bonds are often central to personal identity and emotional support. The loss of a close family relationship can leave a significant emotional void and, in many cases, can result in feelings of grief, guilt, and even shame. This sense of abandonment or unresolved tension can make it challenging for individuals to seek or trust other relationships.

When multiple factors like these occur simultaneously, their impact compounds, leading to a downward spiral in mental health. Addressing these experiences often requires comprehensive support systems—whether through therapy, community support, or other resources—that can offer a sense of safety, validation, and practical tools for healing and resilience.

Maintaining mental health can be tedious work, and it can be hard to know what will be helpful until testing the waters.  Here are some examples of things that can be done to establish a healthy foundation to stand on:

1. Building a Support System: Cultivating relationships with supportive people—whether friends, family, or a mental health community—can offer emotional support, reduce loneliness, and improve resilience during tough times.
2. Regular Exercise: Physical activity can release endorphins, which help improve mood and reduce symptoms of anxiety and depression. Activities like walking, running, dancing, or yoga can be particularly beneficial.
3. Mindfulness and Meditation: Mindfulness practices help manage stress and improve focus by encouraging awareness of the present moment. Apps like Headspace, Insight Timer, and Calm make it easier to start a mindfulness practice, even in short sessions.
4. Therapeutic Techniques: Cognitive Behavioral Therapy (CBT) exercises, journaling, and self-reflection can help manage and reframe negative thoughts. Practicing gratitude and affirmations can also shift perspectives positively over time.
5. Setting Boundaries: Protecting one’s mental space is essential, whether with work, relationships, or social media. Establishing boundaries helps prevent burnout and reinforces a sense of control.
6. Getting Enough Sleep: Quality sleep is closely linked to mental health. Establishing a regular sleep routine, reducing screen time before bed, and practicing relaxation techniques can improve sleep quality and overall mental well-being.
7. Spending Time in Nature: Nature therapy, or “ecotherapy,” has been shown to reduce stress, boost mood, and enhance creativity. Regularly spending time outdoors or even bringing nature indoors with plants can create a calming environment.
8. Seeking Professional Help: Therapy can be essential for working through unresolved trauma, anxiety, depression, or other mental health challenges. If therapy feels too clinical, support groups or community-based counseling can offer a more casual setting for personal growth.
9. Establishing Routine: A consistent daily routine can provide a sense of stability, particularly when dealing with stress or uncertainty. Even a small routine that includes time for self-care, work, and leisure can help create structure.
10. Engaging in Creative Outlets: Creative activities like art, writing, theater, or music allow for self-expression and can serve as a therapeutic outlet for emotions. Engaging in creativity can also shift focus away from stress and onto more fulfilling activities.
11. Limiting Social Media: Taking regular breaks from social media or establishing “digital detox” periods can reduce stress, especially as social media can contribute to comparison, misinformation, and overstimulation.
12. Practicing Self-Compassion: Being kind to oneself during difficult times, and accepting mistakes or setbacks as part of the human experience, can reduce feelings of guilt and shame, promoting better emotional resilience.

Incorporating a combination of these strategies can help create a balanced approach to mental health and establish a foundation for ongoing resilience and well-being. Finding what is right for you will make a big difference in your outlook and your approach to daily life. These activities are not one-size-fits-all but require tailoring to what makes you feel balanced and grounded. Like any meaningful work, the benefits of maintaining mental health often reveal themselves over time, in the form of increased resilience, improved relationships, and a stronger sense of self-worth. It’s an investment in yourself that pays off, even if it requires steady, ongoing effort.