Spring break is often seen as a time for teens and young adults to escape the routine of school or work, seek adventure and make lasting memories. However, for some, this break can intensify feelings of loneliness, isolation, depression, or anxiety.

Although spring break is widely promoted as a time for fun and socializing, not everyone experiences it the same way. The disruption of routines, lack of structure, and social pressures can impact mental well-being. Fortunately, there are healthy strategies that young people can implement to help manage their mental health during this time:

  • Get Regular Exercise Research shows that physical activity can help reduce stress, enhance memory, and reduce symptoms of mental health conditions. Exercise also helps combat feelings of loneliness and isolation by triggering the release of “feel good” chemicals like endorphins and serotonin, which help to improve mood. According to the National Institute of Mental Health, “Just 30 minutes of walking every day can boost your mood and improve your health” (National Institute of Mental Health, 2024).

  • Create Structure Through Routines For teens and young adults managing their mental health, the disruption of daily schedules during spring break can lead to irregular sleep patterns and unhealthy eating habits. While routines benefit everyone, they are especially important for young people facing mental health struggles. These schedules don't have to be rigid – for instance, maintaining consistent wake-up and bedtime hours is a simple yet impactful way to support mental well-being.

  • Prioritize Healthy Habits Practicing healthy habits – such as eating healthy, regular meals, staying hydrated, prioritizing sleep, and practicing mindfulness – can greatly impact our mental well-being. According to the National Institute of Mental Health, “a balanced diet and plenty of water can improve your energy and focus throughout the day.” (National Institute of Mental Health, 2024, December.) It’s also important to stick to a schedule and make sure you’re getting enough sleep. The Columbia University Department of Psychiatry emphasizes that there is strong evidence showing “sleep is critical to not only our physical health but also our mental health. Poor or insufficient sleep has been found to increase negative emotional responses to stressors and to decrease positive emotions ... Not getting enough sleep or poor-quality sleep can increase risk for mental health disorders ... it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.” (Columbia, 2022 March 16.)

  • Engage in Meaningful Activities Finding purposeful activities can help maintain structure and provide a sense of fulfillment. Consider part-time employment, volunteer opportunities, or simply engage in hobbies that bring joy to maintain structure and consistency in your routine over the break.

  • Maintain Social Connections Isolation can worsen the feeling of loneliness. To help prevent isolation, stay connected with friends and family through regular calls, outings, or even virtual hangouts. The CDC highlights the importance of strong relationships, stating, “High-quality relationships can help people live longer, healthier lives ... It can improve our ability to manage stress, anxiety, and depression.” (CDC, n.d.)

  • Limit Screen Time While technology can be a valuable tool for staying connected, excessive screen time can negatively affect mood, sleep patterns, and overall mental wellness. Research from Ohio State University found that “using screens for long periods has been associated with higher rates of depression, anxiety and other mental health disorders in adults and children. In one study, children who used screens for seven hours a day were twice as likely to develop anxiety or depression than children who used screens for an hour or less a day.” (Ohio State Health and Discovery, 2023 July 27.)

  • Seek Help If feelings of depression or isolation become overwhelming, don’t hesitate to seek support from a mental health professional. Therapy, mentoring and support groups alike can provide valuable support and guidance during difficult times. 

Remember, taking care of your mental health is just as important as taking care of your physical health. By incorporating healthy habits and staying mindful of your well-being, you can make the most of your break while nurturing your mental health.

For additional resources and support services, you can connect with us via email at info@gchelps.org.