World Mental Health Day 2025: Why Self-Care Matters for Gen Z’s Rising Anxiety and Depression

Lexi Dalley is a second-year doctoral student in clinical psychology who brings both professional insight and personal experience to the topic of mental health. A 2023 graduate of the University of Missouri, Lexi’s background includes working part-time in a preschool setting, where she developed a deep appreciation for the importance of emotional well-being at every stage of life. As a psychology student balancing the demands of school, work, and personal growth, she offers a unique perspective on the clinical understanding of self-care — and the real-life challenge of practicing it.

If there’s one theme that keeps popping up in both my life and the lives of my clients, it’s this: finding balance is hard. Between demanding schedules, nonstop responsibilities, and the pressure to “do it all,” balance can feel like chasing something that doesn’t exist.

This isn’t just my personal experience — it’s a generational one. Rates of anxiety and depression among Gen Z have been climbing steadily in recent years. Studies show Gen Z reports poorer mental health compared to older generations, and the reasons aren’t hard to spot: increased academic pressure, financial stress, social comparison fueled by technology, global uncertainty, and a cultural expectation to “hustle” at all costs.

This feels especially relevant as we mark World Mental Health Day, a reminder that mental health is not a luxury — it’s essential. This year’s theme emphasizes the importance of making mental health a global priority, and for Gen Z, the urgency couldn’t be clearer. Anxiety and depression rates continue to rise, and many of us are navigating adulthood while carrying unprecedented levels of stress and uncertainty.

I hear it from clients all the time — the stress of never having enough hours in the day to study, work, show up for family, and somehow still find a minute to breathe. And honestly? I feel it, too.

At 24, I’m deep in my doctoral program, and most days I feel like I’m juggling four competing priorities:

• School

• Clinicals

• Personal life

• Self-care

Here’s the catch: on a good day, I can manage maybe two of those four.

Why Self-Care Matters More Than We Think

For years, I treated self-care as a luxury. If there was extra time (spoiler: there never was), then maybe I’d rest or do something for myself. But over time, I’ve learned the opposite is true: self-care is the foundation that makes everything else possible.

Without it, I can’t focus. I’m more anxious. I lose energy. Even simple tasks feel overwhelming. And this isn’t just anecdotal — researchers are finding that chronic stress and burnout are major contributors to the rise of depression and anxiety in young adults today.

Taking care of myself doesn’t always look like big, fancy routines. Sometimes it’s just remembering to eat a real meal, getting outside for ten minutes of fresh air, or journaling before bed. Small, steady practices give me the clarity and fuel to keep going.

School: The Constant Companion

School consumes the biggest part of my brain. There’s always another paper to write, another book to read, and deadlines that sneak up on me no matter how carefully I plan.

Some days, I feel proud — like I’m contributing something meaningful to my field. Other days, imposter syndrome shows up, whispering that I don’t belong here among classmates who seem so brilliant.

Gen Z students report record levels of academic stress — not surprising when higher education has become more competitive, expensive, and high-stakes than ever before. One thing that’s helped me push through those doubts? Breaking big tasks into tiny steps. Instead of writing “finish paper” on my to-do list, I’ll start with “outline the introduction” or “summarize one article.” It’s less intimidating, and even completing one small step gives me momentum.

Clinical Hours: Rewarding but Draining

Then there are clinical hours — the hands-on experience that makes me feel like I’m growing into my future career. It’s meaningful work, but it’s also exhausting. Clinicals require showing up on someone else’s schedule, being present no matter how tired I am, and then heading home to tackle assignments that won’t do themselves.

Some days, it feels like two full-time jobs crammed into one body.

That’s where small resets come in. I’ll step outside for a breath of fresh air or use a quick grounding technique: noticing five things I can see, four I can touch, three I can hear, two I can smell, and one I can taste. It sounds simple, but it helps me reset my nervous system and show up for the next client with a clearer head.

Personal Life: The Neglected Piece

My personal life? It often feels like the first thing to go. I miss birthdays. I cancel coffee dates. I tell friends, “Sorry, I can’t, I have to study” more times than I’d like.

Relationships take energy, and most of mine goes to school and clinicals. Still, I try to create little pockets of connection — a FaceTime call with a friend, cooking dinner with my partner, or sending a quick text to let someone know I’m thinking of them.

I’m also learning that boundaries aren’t selfish. Saying no to one more commitment doesn’t make me lazy — it keeps me sustainable. Protecting my energy is part of balance, too.

Self-Care: Finding My Way Back

Here’s the truth: when things get hectic, self-care is the first thing I sacrifice. But I’ve learned that ignoring my body and mind always backfires. Skipping meals, cutting sleep, or pushing through stress only drains me more in the long run.

These days, I’m trying to build self-care into my routine, even in small ways:

• Drinking my morning coffee without multitasking

• Walking around campus for ten minutes between classes

• Stretching or dancing in my apartment when I feel tension building

• Making tea and journaling at night as a way to signal to my brain: it’s safe to slow down

No, these practices don’t solve everything. But they remind me that I’m more than deadlines and grades — I’m a whole person who deserves care.

Why Self-Care Is Essential for Mental Health

With anxiety and depression on the rise — especially among Gen Z — self-care isn’t just about feeling good in the moment, it’s about protecting our long-term mental health. Research shows that consistent self-care practices can lower stress hormones, regulate mood, and even improve concentration and sleep.

On World Mental Health Day, I’m reminded that these small acts of care aren’t selfish — they’re how we sustain ourselves in a world that often demands too much.

For many young adults, the pressure to succeed academically, launch a career, and maintain a social life can feel relentless. Without intentional pauses, our nervous systems stay stuck in “fight or flight,” fueling worry, burnout, and low mood. Self-care acts as a reset button — it helps us slow down enough to notice what our minds and bodies need.

Some benefits of self-care for mental health include:

• Reducing anxiety: Grounding practices like deep breathing, journaling, or walking outside calm the body’s stress response.

• Preventing burnout: Regular rest and recovery make it possible to sustain energy instead of crashing.

• Improving focus and motivation: When basic needs are met (food, rest, movement), the brain works more efficiently.

• Strengthening resilience: Consistent self-care builds coping skills, making it easier to bounce back from setbacks.

Self-care doesn’t eliminate anxiety or depression on its own — but it creates the conditions for healing and makes professional support (like therapy or medication) more effective. Think of it as the foundation that holds everything else in place.

Small Changes You Can Try

If you’re also struggling to balance everything, here are some small ways you can start taking better care of yourself without adding more pressure:

• Start small: Pick one thing — like going to bed 15 minutes earlier — and stick with it.

• Pair self-care with habits you already have: Stretch while your coffee brews, or listen to calming music during your commute.

• Protect your rest: Create a simple “wind-down” ritual at night to remind your brain it’s okay to relax.

• Keep it simple with food: Stock easy snacks so you don’t skip meals when you’re busy.

• Schedule joy: Add something fun (a hobby, a call with a friend) into your calendar just like you would a class or meeting.

• Say no when needed: Boundaries help you save your energy for what really matters.

• Find micro-moments: Even two minutes of breathing or fresh air can reset your nervous system.

What I’m Learning: How World Mental Health Day Helps with Self-Care and Self Awareness

I wish I could say I’ve mastered balance, but the truth is, I’m still figuring it out. What I know now is that balance isn’t about splitting your energy equally — it’s about shifting, adjusting, and forgiving yourself when things don’t go as planned.

Some weeks, school takes the lead. Other weeks, clinicals demand everything. And sometimes, I’m lucky enough to carve out time for myself — to laugh with friends, cook a meal, or simply breathe.

I’ve also learned that reaching out makes a difference. A quick text to a friend, venting with a classmate, or talking to a therapist reminds me I don’t have to carry it all alone. That’s part of the spirit of World Mental Health Day — raising awareness, breaking stigma, and remembering that none of us are truly alone in these struggles.

At 24, life feels messy and overwhelming — but also full of possibility. I’m not just learning how to be a researcher or clinician; I’m learning how to be a human who can juggle responsibilities without losing myself.

And maybe that’s the real doctorate: not just in my field, but in resilience.

 If you’re in the middle of your own balancing act, remember this: the rise in anxiety and depression we’re seeing among our generation is real, but it doesn’t mean we’re broken. It means we’re living in a world with new pressures — and learning new ways to care for ourselves is one of the most powerful forms of resistance.

✨ On this World Mental Health Day, I hope you’ll take even a small moment to check in with yourself. Balance doesn’t mean perfection — it means remembering that your mental health matters, today and every day.