Youths these days have a lot on their plate. Teenagers have to cope with the highly competitive education system, and the fresh graduates are worried about employment opportunities or career advancement. Coupled with the need to maintain good relationships with their friends and family, these individuals may be experiencing high levels of stress. Some people do thrive well under stress, but what happens when stress levels exceed the healthy range? For those who are unable to cope, chances are their mental wellbeing would take a toll.
With young people unable to attend school in person regularly or go into the workplace during the circuit breaker, they might have felt increasingly isolated due to the lack of face-to-face social interaction over this extended period of time. Furthermore, having to fight for their own space while at home with their family members may have caused some conflict and frustration for some. Undoubtedly, cabin fever may have also kicked in for some of them. Although circuit breaker measures have recently been eased, youths may not be able to adjust back to the norms as easily as one might expect. Reports have shown thatit is expected that more youths will be prone to developing mental health issues such as depression due to the various implemented COVID 19 pandemic coping measures.
Depression is one of the world’s leading mental health disorders, and youths have become increasingly prone to it. Studies have shown that depression affects up to 18% of Singaporean youths. People with depression may turn to self-harm or experience thoughts of suicide. These are often methods they adopt in order to cope with their difficult emotions. According to the suicide prevention agency Samaritans of Singapore (SOS), suicide remains the leading cause of death among youths aged 10 to 29 in Singapore, and as of 2018, 94 of them had succumbed to suicide. In order to curb the rise of depression cases among youths, it is important that we are able to identify the early stages of depression. Doing so will allow them to seek treatment earlier and to help them get back onto their feet. Depression, if left untreated, will severely impact people’s lives in a negative light, causing personal, educational and familial difficulties.
Here are some of the most common symptoms of depression that you should look out for (not exhaustive):
Extreme sadness and low mood
Lack of interest in activities once enjoyed
Lack of self-worth
Experiences sleep disturbances and loss of appetite
But how can we first better support troubled youths? When it comes to dealing with depression, individuals with mild depressive conditions could adopt self-help strategies such as trying to maintain a balanced diet, to pick up on relaxation techniques, embark on daily gratitude journaling exercises (e.g. 3 things I can be thankful for today) and get some exercise in, even if it’s just a stroll around the estate or exercises from ATHLEAN-X™ or Athlean-XX for Women. Try encouraging them to live a healthy lifestyle and maybe create a ‘Daily Wellness Plan’ – a list of little and big things they can accomplish on a daily basis to comfort and keep their moods up. However, it is key to take note that even though their depression may be perceived to be mild from a third person’s point of view, we should never make assumptions as to what they truly feel on the inside. We should never, under any circumstance, tell them to “snap out of it”. It is very important for us to be patient and listen to what they have to say if they do approach and confide in you. Stay empathetic and show your concern for the individual. Acknowledge and respect their feelings and worries. Listen actively by using active listening skills. Encourage them to join mental health support groups like those conducted by PSALTCare – journeying with others that are going through similar struggles can encourage social healing.
On the other hand, for those coping with moderate to severe conditions, we might need to encourage them to seek a multidisciplinary approach to recovery like psychiatric help and look to taking medications, with supporting psychotherapy or counselling sessions and support groups. They might also be afraid of the stigma attached to seeing a Psychiatrist or what would transpire in that session. Try to assure them that there is nothing to be ashamed of. In fact, it is a lot more common in Singapore now, and a trip to the Psychiatrist is as straightforward as seeing your family doctor. Alternatively, these youths can book appointments for psychotherapy first. With appropriate treatment and support, it is entirely possible for them to move on and lead a more productive and happier life. Here’s a questionnaire that is widely used by Psychiatrists to help determine depression to help you with next steps decisions: www.mdcalc.com/phq-9-patient-health-questionnaire-9
The COVID-19 pandemic has caused many usual activities to be disrupted – apart from most adults having to work from home, the majority of students are also left with no choice but to do home-based learning (HBL). This leaves them cooped up at home with less face-to-face social interaction with their peers and teachers, and most importantly, this may have heightened their stress levels with regards to their academic performances. Considering that some students will most likely have to bear with HBL for quite some time, they will need to ensure that they are keeping themselves mentally healthy. In any case, having to deal with burnout is certainly undesirable, and learning how to handle their stress is crucial.
Youths dealing with HBL often have many things to stress over – from struggling with technical issues to the lack of discipline over one’s assignments and time management. They may tend to procrastinate more, which is unsurprising considering that they may be studying from the comforts of their bed. For the more studious ones, HBL may pose a challenge since it may be difficult for them to receive immediate feedback and guidance from their teachers. With such factors contributing to their stress levels, these youths may be burnt out even before HBL ends. If you are one of these troubled students struggling with HBL and study stress, here are some tips to help you get through the difficult times and to help you cope better.
Firstly, consider if you are allocating time for exercise in your weekly routine. Are you getting the exercise you need after your online classes? It is a well-known fact that exercising and staying fit can do wonders for your mental acuity, and can help lift your spirits through the release of endorphins, which act as “feel-good hormones”. Setting aside time to keep active will certainly benefit you in more ways than one – both physically and mentally. In addition to exercise, it is an added bonus if you pay more attention to your diet. Eating more brain foods will help you concentrate and absorb information better, hence translating into greater productivity as well as improved quality of work.
Now that there isn’t a need to attend school physically (at least for some students), there is a high chance that you no longer pack and organise your study materials. Moreover, your study space is most likely cluttered with notes, stationery and various other personal belongings. Take this chance to tidy up your workspace whenever you can – be it once you are done for the day or before you start. Excessive clutter can cause unnecessary stress as well as the loss of productivity, especially if you have to spend additional time looking for your relevant study materials or other lost items. Needless to say, over time, this will have a negative impact on your grades. In order to eliminate such potential causes of stress, try to make a conscious effort to tidy your study area often. Having a minimalistic workspace with only the essential items will definitely reduce distractions and allow you to concentrate better. For those who share a space with other family members, cutting down on excessive clutter will also help to keep familial relationships positive, for they will no longer have to bear with an unorganised environment, possibly resulting in less frustration and conflict. Having said this, start tidying up and you will come to realise that it is worth the effort.
Are you someone who lacks self-discipline? Most students find themselves facing this problem, especially with many more sources of distraction while at home. Some may tend to procrastinate and end up not having sufficient time to complete their tasks. Their poor time management thus leads to heightened stress levels, particularly when deadlines are nearing. The best tip we can offer is to start off with a list of all the tasks you need to complete. Create your own calendar or a to-do list, and work backwards from all your deadlines. Allocate enough buffer time to ensure that you can complete your assignments before the due date. With this, you can prioritise your assignments with more ease, as well as to ensure that you do not leave out any important tasks. You may think that you can remember all of them, but as stress levels increase with poor time management, something is sure to slip your mind.
In Singapore, the education system is very competitive, as most people would know. Many students rely heavily on tuition to give them a head start, or to help them catch up with any content that they were unable to grasp. However, with the pandemic, tuition centres are shut down to minimise the spread of the virus, leaving the students on their own to cope with their studies. As such, these students could be increasingly stressed out, for fear of falling behind on their school work. If you can relate to these individuals, try forming an online support group with your fellow classmates. Conduct group study sessions and help each other out regarding areas for improvement. Brainstorming ideas while teaching others can help you to revise your concepts as well as to gain more insight into particular topics. In a sense, it is killing two birds with one stone.