The Role of Habits in Mental Health
The recent NPR article "These Habits Can Cut The Risk of Depression in Half, a New Study Finds" highlights research showing simple positive habits like getting enough sleep, exercising, and spending time with friends can significantly lower depression risk. For teens facing an epidemic of depression and anxiety, cultivating these habits could provide much-needed mental health protection.
What Habits Help with Mental Health?
The study found that adherents of five key habits - sufficient sleep, limited recreational screen time, physical activity, healthy diet, and social interaction - had 50% lower odds of experiencing depression compared to those with two or fewer habits. The study demonstrates the powerful role lifestyle plays in mental health. Making small, consistent choices that support well-being is possible for most teens. We, as parents, teachers, counselors, and mentors, have a vital role in this process as we guide the next generation into being healthy adults. We often say, "Do this," but struggle to maintain healthy habits and are put in the position of "do what I say, not what I do." This approach does not create success, as our actions will speak much louder than our words when demonstrating our beliefs and values.
Getting enough sleep is especially critical, with at least 8 hours recommended for teens. Regular exercise also benefits both physical and mental fitness. The social connection teens get from interacting with peers in person can combat isolation. A healthy diet with more plants, fiber, and omega-3s may also lift moods.
Limiting recreational screen time is one habit that may require more conscious effort from teens today. While some social media interaction is fine, excessive passive screen time does not provide mental benefits. Teens may need encouragement to monitor and set limits on entertainment screen use.
Depression rates in teens have risen over 60% in the past decade. Pressures from school, parents, peers, and society contribute to teens feeling hopeless, withdrawn, irritable, insecure, and overwhelmed by difficult emotions. The habits outlined in this study offer accessible ways for teens to boost resilience and take control of their mental health day to day.
For those experiencing clinical depression, habits often will not be enough, and professional treatment and guidance are advised. However, every teen can benefit from developing positive lifestyle habits as a form of prevention and self-care. Schools, parents, and communities must prioritize teen mental health and facilitate healthy habits early on. Our teens deserve to feel emotionally strong.
