Life’s throwing a lot your way—study, friendships, social media, big decisions, family stuff—and you’re definitely not alone. Feeling stressed, overwhelmed or unsure sometimes? Totally normal. The good news: there are lots of practical, simple steps you can take to support your mental health, build resilience and feel more in control.
Here are eight steps you can start using, along with trusted Aussie referral services if you ever want an extra hand.
1. Get Enough Sleep + Stick to a Basic Routine
- Your brain and body do a lot of recovery while you sleep. Good quality sleep helps with mood, memory, concentration and how well you handle stress.
- Try to go to bed and wake up around the same time most days. Avoid serious screen-use (phones, laptops) right before bed if you can.
- Build a simple daily structure: e.g., time for study, rest, meals, social time. Having a routine helps reduce chaos and stress.
Why this helps: When your sleep’s messy or your days are chaotic, small problems become big, your stress builds up and you’re more likely to feel low or anxious.
2. Move Your Body & Stay Active
- You don’t need to be training for a marathon. Even walking, playing a sport, dancing, doing something that gets you moving counts.
- Try to find an activity you enjoy so you’re more likely to keep doing it.
- Movement helps your brain (mood, energy), your body and your sleep.
Why this helps: Physical activity reduces stress hormones, helps you feel more capable and gets you away from just thinking or worrying.
3. Connect with Others & Build a Support Network
- Regularly spend time (in-person or online) with friends, family, or people you trust. Talk about real stuff—not just memes and selfies.
- Join a club, team, hobby group or community (online or offline).
- Let people know how you’re going. It’s okay to say “I’m not doing great” sometimes.
Why this helps: Feeling connected makes you less isolated, it reminds you you’re not alone, and friends/support act like a safety net for when things get rough.
4. Look After Your Thoughts: Manage Media, Reduce Pressure
- Notice how you’re talking to yourself. If you’re constantly putting yourself down (“I always mess up”, “I’m useless”), try to gently challenge that. Say: “Okay—I’m doing my best.”
- Be aware of how much social media and online content affect you. Spending loads of time comparing yourself to others can drain you.
- Take breaks from screens and focus on things you like or that calm you—music, art, nature, reading.
Why this helps: How you think about what’s going on (school stress, friends, job, future) affects how you feel. Changing the narrative and giving your mind a rest matters.
5. Do Things You Enjoy & That Give You Purpose
- Make space for hobbies, interests, outings, whatever lights you up—even small things count (a walk with a friend, playing an instrument, cooking something new).
- Set a simple goal or two: “This week I’ll try one new activity”, or “I’ll spend 30 mins reading instead of scrolling”.
- Purpose doesn’t have to be huge. It might just be: “I’ll try to help someone”, or “I’ll keep learning something new”.
Why this helps: Being busy with meaningful things gives your brain a break from stress, boosts satisfaction and makes you feel more hopeful.
6. Ask for Help Early If You Need It
- If you’re feeling constantly down, isolated, anxious or unable to cope—the earlier you talk to someone the better.
- You might start with a friend, parent, teacher, or one of the national services (see below).
- Getting help is not a sign of weakness—it’s smart. Better to act sooner than later.
Why this helps: Problems often don’t get better by ignoring them. Early help leads to better outcomes, and you don’t have to figure it out alone.
7. Watch Out for Big Stressors & Build Resilience
- Pay attention to things that stress you out: sleep loss, too much screen time, unhealthy relationships, feeling like you’re always “on”.
- Build resilience: the ability to bounce back. This means knowing setbacks happen, you’ll recover, you’ll learn.
- Use healthy coping strategies (not just avoidance or risk-behaviours). Eg: journaling, talking, physical activity, creative outlets.
Why this helps: Life will throw curveballs. Having resilience is about being ready—not invincible—but equipped so things don’t overwhelm you.
8. How Social Media Impacts Your Wellbeing
This is a big one because for most 16-20 year-olds, social media is part of everyday life.
✅ The Good Bits
- Social media can help you connect with people—friends, communities, like-minded people. For example, research from ReachOut found 73% of young Australians aged 16-25 say they turn to social media for mental health support. About ReachOut Australia+2About ReachOut Australia+2
- It can help you access information about mental health, coping strategies, and find peers who understand what you’re going through. About ReachOut Australia+2PubMed Central+2
- For some young people—especially those in rural areas, or who feel isolated or part of a minority group—social media offers connection they might not otherwise have. Orygen+1
❗ But Also Some Risks
- Excessive use of social media is linked with poorer wellbeing. For instance, a study found young Australians reporting higher levels of social media use also reported higher levels of depression, anxiety and stress. PubMed Central+2What Young Australia Thinks+2
- Many young people say social media is one of the main reasons their mental health is getting worse: 42% of young people in a survey by headspace said social media was the main reason for their decline in mental health. headspace
- Specific risks include: comparing your life to others (which often shows only highlights), cyberbullying or harassment, seeing harmful or triggering content, feeling pressure to always look or act a certain way, addiction-type behaviours (endless scrolling) and less face-to-face time with people. Centre for Digital Wellbeing+2The Guardian+2
- The evidence for causation (social media → mental illness) is weak, meaning we can’t say “social media causes mental health issues”. It’s more correct to say it can contribute or exacerbate existing vulnerabilities. PubMed+2mja.com.au+2
🔧 What You Can Do to Make Social Media Work Better for You
- Set time limits or boundaries: Notice when you’re scrolling and for how long. Try using “screen time” tools or simply switching off notifications.
- Be selective about your feed: If certain accounts make you feel bad (comparing yourself, feeling low) — unfollow, mute or hide them.
- Engage mindfully: Use social media to connect, not just passively scroll. Post, chat, share authentic things.
- Balance online with offline: Make sure you have face-to-face chats, time away from screen, hobbies, nature, real human interaction.
- Check the source / quality of content: If you click on mental-health content, check who made it. Ask: is it from a credible source, not just “someone on I-platform”.
- Notice your feelings: After social-media time, ask yourself: “How do I feel right now? Worse? Better?” If you often feel worse, reduce or adapt your use.
- Use it for good: Follow people who inspire you, who make you feel seen, or share things you care about. Use the supportive side of social media.
Why this matters: Since social media is part of your world, making it work for you rather than against you can greatly impact your daily mood, stress level and mental health.
If you ever feel like you need more support, these are trusted and free (or low-cost) resources in Australia:
- headspace (for young people aged approx 12–25): you can check their site or visit a centre.
- Beyond Blue – covers many topics, including wellbeing & mental health.
- Lifeline – 24/7 phone support: 13 11 14 in Australia.
- Kids Helpline – for young people up to age 25: 1800 55 1800.
- Your local GP, school counsellor or a trusted adult can help refer you to a psychologist, social worker or other professional.
- These steps aren’t a fix-all—but they are things you can do, step by step.
- If one thing doesn’t fully change things overnight, that’s okay—consistency is what counts.
- You deserve to feel well, supported, connected and hopeful.
- Keep reminding yourself: You’re not alone. You matter.
- And yes — managing your social-media life matters. Because it does impact your wellbeing more than you might always realise.
Take one small step today. Maybe go for a short walk, call a friend, sleep 30 mins earlier tonight, or open up to someone you trust about what you’re thinking. That’s enough for now.
You’ve got this. And if you ever need more help—reach out.
