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Mental Wellness as a Young Changemaker

Mental health is a fundamental right that must be nurtured

An illustration of a web, connecting different drawings of faces — Njung'e Wanjiru

In 2021, UNICEF’s State of the World’s Children report, On My Mind, brought global attention to the critical need for mental health support, amplifying the voices of advocates – including youth advocates – who have been calling for holistic and systemic approaches to address the mental health needs of young people everywhere. This report reaffirmed a truth that young people have been sharing with us for years: that mental health is not an isolated issue, and that it is at the heart of what enables young people to form meaningful connections, learn well, and contribute meaningfully to their communities, including to lead and champion meaningful social change.

As young changemakers advance efforts to make our world a better place, there is arguably no greater asset to their efforts than their own mental health and psychosocial wellbeing. From facing political resistance to managing overwhelming workloads and other frustrations, without the right support, young changemakers can be at risk of experiencing emotional exhaustion, burnout, and social isolation.

It is important to note that while we aim to support young changemakers with the necessary knowledge, skills, and tools to build their own personal toolbox for mental health and wellbeing as they continue their important work, this should not be seen as a replacement for the broader systemic changes and resources that need to be in place for young people to thrive. Young changemakers are often operating within environments and contexts that are deeply inequitable, and at times, unsupportive of their efforts. It is critical that these structural barriers be addressed meaningfully by those in positions of power and influence as a means to ensure sustained and meaningful change.

Why Mental Health and Psychosocial Wellbeing Matters for Young Changemakers

Mental health and psychosocial wellbeing are important in so many ways, including:

For Resilience and Perseverance

Youth change-makers often face challenges such as resistance, criticism, and setbacks in their efforts to create social change. A strong foundation in mental health helps build their personal toolbox to encounter these frustrations, cope with them, and even nurture their sense of resilience, allowing them to better manage adversities, and keep pushing toward their goals without burning out.

An illustration of a man lifting weights

To Stimulate Creative Problem-Solving

Mental health and psychosocial wellbeing fosters creativity and cognitive flexibility, which are essential for coming up with innovative solutions to complex social issues. When youth leaders feel supported in their mental health, they have an enabling environment to explore new ideas, approach problems from new angles, and better leverage their inherent skills and creativity as a tool for change.

An illustration of a young boy with plants growing out of his brain

Towards Sustaining Long-Term Impact

Social change is often a marathon, not a sprint. Poor mental health can lead to burnout, discouragement, and the inability to sustain long-term initiatives. By prioritizing their mental health, youth changemakers can stay motivated and engaged over time, ensuring that their efforts are effective and enduring, leading to lasting and meaningful change in their communities.

An illustration of two young people smiling with their arms around each others' shoulders

For Healthy Relationships and Collaboration

Mental health and psychosocial wellbeing are essential for building healthy relationships and working in teams. Collaboration is often key to social impact, and at times, mental health challenges (for e.g., anxiety or depression) can negatively impact the way individuals communicate and connect with others. With the right support and care, they can continue to build strong relationships, practice empathy, and navigate different situations effectively.

An illustration of a circle of young people, holding each other shoulders and looking down at the 'camera'

For Self-Compassion and Avoiding Self-Destruction

Many young changemakers feel immense pressure to succeed, which can lead to perfectionism and self-criticism. Prioritizing mental health helps them practice self-compassion, manage their expectations, and avoid destructive habits that could derail their efforts.

An illustration of a young woman with her arms wrapped around herself

Towards Empowering Others

As changemakers, youth often inspire and lead others in their communities. By taking care of their own mental health, they set a positive example and create a culture of mental health and psychosocial well-being among their peers. This not only strengthens their movement but also normalizes mental health as a priority for all.

An illustration of a young man with a heart

And so much more! Simply put, a strong foundation of mental health is foundational for young change-makers.

Maintaining Mental Wellness as an Advocate

Balancing the Energy You Spend Caring for Others and Yourself is Vital for Both Your Work and Wellbeing

Each young person deals with their experiences differently. Sometimes you may feel overwhelmed and like your feelings are impossible to handle. Other times you may feel like you can handle your feelings, but they are always in the back of your mind bothering you. It is important to recognize that you have internal and external skills, knowledge and support that you can draw upon to find help and healing.

Maintaining Mental Wellness as an Advocate can be divided into three sections:

Caring for Your Emotions

An illustration of a young man sitting cross-legged and meditating — Njung'e Wanjiru

To strive towards better physical and mental health, learn how to identify your emotions and how to handle them – this is also known as emotional regulation. Here are some ways to do this:

Check in with Yourself Regularly. Learning to become aware of how you feel is the first step towards managing your feelings. Make space each day to ask yourself: What feelings have I experienced today? What are the top three common feelings I have experienced this week? Think about what may have contributed to how you felt, good and bad, to help you identify triggers that make you feel bad or those that give you a boost.

Keep Reminding Yourself that All Feelings are OK. Learning to accept how you are feeling and to not dismiss your feelings is important. Remember that it is normal and healthy to feel a range of emotions. Sometimes, however, emotions lead to negative thoughts that affect how you act and cope. It can help to reframe this kind of negative thinking.

Find Positive Ways to Cope. When you experience negative or difficult feelings, it’s important to find positive and safe ways to help you get through them. This could include listening to music, eating healthy meals, talking to a friend, or moving your body. Another activity is to write down three things you find fun and enjoyable and three people in your life who always help you feel good. Keep these as your go-tos when you feel you are having a difficult time.

Respectfully Communicate What You Want and Need. Feedback from youth advocates around the world reveal a common theme: Sometimes, it can be hard to say no or to ask for the things you need. In fact, being assertive is a learned skill, and as with any skill you become better at it with practice. As a youth activist and advocate, you might be good at communicating what you think and standing up for issues or others. How might you apply those same skills to communicating and advocating for your own needs?

Manage Stress. Everyone experiences stress at some point in their lives, and different techniques can help you handle this in a positive way. Slow, deep breathing is one of the simplest and quickest ways to calm the body when you feel overly stressed or experience strong difficult feelings.

Determining When You Need Help

An illustration of a young girl crying, with thunderclouds around her — Njung'e Wanjiru

It can feel scary to admit that you need support, but doing so is a sign of courage and strength.

Remember: You don’t need to reach a breaking point before you ask for help.

Here are eight signs that you might need support with managing your feelings or supporting your mental health and well-being:

Finding it hard to get out of bed or feeling tired all the time.
Withdrawing from and avoiding friends or tasks you need to do.
Losing interest in usual activities.
Having trouble concentrating.
Experiencing irritability.
Feeling sad most of the day, nearly every day.
Having thoughts or feelings of wanting to harm yourself or feeling like there is no point to life.
Experiencing any of the above for more than a couple of weeks.

Finding Help

An illustration of tow people hugging — Njung'e Wanjiru

It’s important to know where to get information and support when you need them. You are never alone. Different support structures and methods are available to you at different points along your advocacy journey. Building a strong toolkit filled with supportive resources can help during difficult times.

You already have some tools that have taught you how to breathe, reflect on a situation or feelings, and gently move through adversity. If at any point you feel you are having a true mental health crisis, call your local emergency number or your medical contacts for referrals. If, however, you are not facing an emergency, you can find support in your friends and colleagues. When you need:

Comfort, talk to a friend who you trust
Guidance, turn to an adult you trust
Support, talk to a community leader or someone in your community who supports you
Perspective, interact and engage with other young people going through similar situations.