
We are all trying to figure out life: find peace, happiness, and the path to success. But, sometimes reality gets hard, and unforeseeable factors show up. We become overwhelmed by responsibilities and we start carrying mental weights we can’t even control.
“Life can be heavy especially if you try to carry it all at once”.
These were Taylor Swift’s words from her speech at the Commencement for the Class of 2022, New York University. Swift’s speech delivery to the students highlighted the mindset and mental thinking that they need to maintain to overcome everyday struggles and achieve their future goals.
Taylor Swift’s message resonated deeply with many. With the growing awareness around mental well-being these days, it has become a priority for everyone. Professor Peter Fonagy, Head of the Division of Psychology and Language Sciences at UCL, states in his recent analysis report at The Health Foundation that “today’s young people face pressures that are distinct from those faced by previous generations,” due to many factors, including generational shifts in identity and mental health. Young people today are facing economic pressure, financial instability, and other social issues. All of these contribute to a more complex state of living that leads to mental breakdowns and high levels of stress and depression.
The demand for mental health support among students and young adults has been rising sharply in recent years. Mind’s: The Big Mental Health Report 2024 revealed that around one in five young people in England now experiences a mental health problem. However, seeking a therapist nowadays can be really challenging, and expensive. According to the BACP, private counselling sessions in the UK typically range from £40 to £150 per session.
In a short conversation with Michelle Ruth, Qualified Therapist and Counsellor in Shoreditch and North London, she explained that we are in a “mental health crisis,” where the cost of the private therapy session “has become prohibitive for many,” and that there’s a need for a “systematic change,” in order to help and support everyone during these times.
In response to therapy rising expenses and the growing need for accessible mental health support, many are turning to affordable self-managed mental health practices such as walking, meditation, journaling, and coloring. Audrey Schoen, a Licensed Marriage and Family Therapist (LMFT), explains that these practices not only support mental well-being but can also reduce the overall cost of therapy over time. “Self-guided work serves to amplify the changes that therapy can bring to someone’s life,” she says. “This means that someone may not need as many therapy sessions over a lifetime and can achieve meaningful changes more quickly.” Drawing from her own practice, Schoen notes, “When clients engage with the homework and reading suggestions I provide, their progress is much faster, and they are not in therapy with me as long as those who don’t.”
Walking
Walking is one of the simplest, most effective ways to support mental health. It’s about giving your mind a break and your body a chance to move. The act of walking helps ease tension, improves cognitive function, helps regulate sleep, and enhances mood.
Unlike high-impact exercises like running, walking is gentle on the body and can be done alone for quiet reflection or with a friend for connection and conversation. Many European cultures embrace the idea of the paseo: an unhurried, intentional evening walk often taken after meals. It’s less about exercise and more about slowing down, processing the day, and reconnecting with yourself or others.
Also, the rising trend of #SlowGirlWalks on TikTok embraces slowness, stillness, and self-reflection. Gen Z are turning everyday walks into calming rituals. These walks only require time and intention, where it became a powerful tool for managing stress and anxiety.
Meditation
Meditation is a relief exercise that reduces stress. It requires you to find time to sit with yourself, clear your mind, and listen more to your inner thoughts. Whether you prefer sitting quietly, taking deep breaths, or doing a short walking meditation, the goal is the same: to slow down and ground yourself. If you’re just starting out, free versions of apps like Calm or Headspace can guide you through simple mindfulness exercises, breathing techniques, and body scans.
The key point of meditation is to build simple, consistent habits that feel manageable and meaningful to you. Small actions like drinking water upon waking, stretching gently, or taking a few moments to breathe deeply can help create a sense of calm and control. The purpose of these rituals is to support your mental health in a way that feels doable and real, helping you find good energy to start the day.
Journaling
Writing regularly helps to clarify thoughts and improve emotional regulation by allowing us to externalise worries and organise our feelings. Whether using a traditional notebook or a digital app, like Notion, journaling encourages self-awareness and personal growth. It provides a private space to explore past memories and set goals for the future.
Research indicates that expressive writing can significantly reduce stress and anxiety. A study published in PLOS One found that “positive, expressive writing,” which focuses on gratitude and self-reflection, can enhance mood and well-being. Daily writing can help a lot to let go of what’s aching your soul and what’s keeping your mind overwhelmed.
Arts and Crafts
Art has become another popular way to unwind and relieve stress. Colouring pictures and painting are simple ways to ease your mind. Both physical and digital colouring apps offer an accessible, budget-friendly way to relax, and boost your mental health.
A 2017 study published in Creativity Research Journal investigated the effects of colouring mandalas on anxiety levels. The study shows that mandala colouring highly improves relaxation and mindfulness. Crocheting also has many positive effects on mental health. Crochet is low-cost and accessible. It requires minimal materials, can be done anywhere, and doesn’t require prior artistic skills.
Recently, crochet has gained renewed popularity on TikTok, where hashtags like #crochetforanxiety and #mentalhealthcrochet have attracted millions of views. Gen Z shares how the repetitive, rhythmic motions of crocheting help ease anxiety and create a sense of calm.
So, whenever life feels heavy, remember you are not alone. Take time to practice some of these simple, low-cost activities, to boost your mental health. Take care of your well-being and join online communities and groups to share your experience and relate with others.
Words by Joyce Bou Charaa
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