Let’s talk about something that affects us all, but can be tricky to discuss: mental health. Whether you’re cruising through life feeling good or steering through rougher waters, it helps to understand what’s going on in our minds.
What is Mental Health?
Mental health is the way we think, feel, and respond to life’s ups and downs. It isn’t just “good” or “bad”—it exists on a spectrum. Sometimes we feel good and balanced, other times we might feel stressed, anxious, or low. That’s completely natural. Mental health also includes more serious challenges like depression, anxiety disorders, or trauma. These can make daily life feel more difficult and might need professional support.
Just like physical health, mental health can change over time. What matters is knowing that it’s okay to talk about it, and that support—whether from friends, family, or a mental health professional—is always available when things get tough.
When you’re a teen or young adult, your mental health becomes super important. As you get older, you figure out who you are, start making your own choices, and work through complicated relationships. This is also when a lot of mental health challenges first show up. Research shows that about half of all mental health conditions start by age 14, and three-quarters by age 24.
Being in your teens and early twenties can be both exciting and challenging. During tough times, you might think about ways of coping that aren’t the healthiest in the long run, like using substances. You might turn to substances to deal with feeling anxious, sad, or stressed. Or you might notice mental health challenges that start or get worse after you begin using substances. The connection between mental health and substances can get complicated.
The first step in taking care of yourself is understanding what’s actually driving those urges. This can help you find better ways to cope with challenges and enjoy the things and people that matter to you.
Understanding Your Brain
Your brain is still developing, and it will continue developing into your mid-20s. The part that helps you make decisions (prefrontal cortex) is one of the last pieces to fully grow. That’s why sometimes you might find yourself making decisions or acting without thinking things through or considering long-term impacts.
At the same time, your brain’s reward system is super active. This combination can make it harder to resist things that feel good in the moment. This isn’t a flaw—it actually makes you a better learner!
When you understand how your brain develops, it’s easier to be kind to yourself when decisions don’t work out as planned. Check out more on teen brain development if you’re curious.
These parts of brain development help explain why teens and young adults can be particularly drawn to substance use. The brain is wired to seek rewards with a decision-making center that’s still a work in progress. Substances that trigger instant pleasure can be especially hard to resist. This isn’t a personal failing—it’s biology at work. So, let’s explore what might really be behind the urge to use substances.
What’s Really Going On? Exploring the “Why” Behind Your Choices
When people turn to substances like alcohol, cannabis, or other drugs, they’re often trying to meet real and valid needs (Source). Here’s what might be behind these choices:
- Dealing with tough emotions: When you’re feeling anxious, stressed, or sad, your brain is wired to look for relief. Substances can briefly numb these feelings or create artificial positive ones. This is your brain’s way of trying to manage your emotions—a skill you’re still developing.
- Fitting in socially: or feeling connected to others: The need to belong is one of our most basic human needs. When people around you use substances, using them might feel like a ticket to acceptance and connection. This doesn’t mean you’re weak—it means you value relationships, which is actually a strength.
- Escaping from problems: that feel too big to handle: Substances can seem like a way to escape. Your brain is trying to protect you from feeling overwhelmed, even if the method isn’t ideal in the long run.
- Looking for pleasure or excitement: Your brain’s reward system is very active during your teens and early 20s. If your daily life feels boring or routine, substances might seem like an easy way to add some spark. This reflects a natural desire for meaningful experiences.
- Coping with trauma: Traumatic experiences can put our bodies into a constant state of stress. Using substances might be your brain’s way to calm down or numb painful memories. This is your body trying to heal itself, even if it may create more problems.
- Dealing with boredom: or feeling empty: The urge to use substances could come from a deeper need for purpose and meaning. That isn’t a character flaw—it’s often a sign that you’re searching for something more fulfilling in your life.
- Self-medicating: Sometimes people use substances to help with symptoms of mental health conditions that haven’t been diagnosed yet, like ADHD, anxiety, or depression. Substances might seem like they “help” in specific ways (like using alcohol to make a social situation less scary or cannabis to help you concentrate). This could be a hint that there’s something going on that could be better helped with proper treatment.
Here’s the thing: everyone has these needs. The key is finding healthy ways to meet those needs. Understanding why you might be drawn to substances is the first step to finding choices that support your well-being.
Want to learn more about your feelings? Check out our blog Understanding Your Feelings.
Healthy Ways to Meet Your Needs
We’ve talked about some of the challenges that can cause people to turn to substances for help. While substances might provide quick relief, they don’t get to the root of the issue. Sometimes they create even more challenges.
Instead, here are some healthier ways to meet those same needs:
- For dealing with emotions: Mindfulness practices, exercise, creative expression through art or music, talking with a trusted friend
- For social connection: Joining clubs or sports teams, volunteering, finding online communities around shared interests
- For escape from problems: Engaging activities like reading, gaming (in moderation), watching movies, spending time in nature
- For pleasure and excitement: Trying new activities, learning a new skill, safe adventure sports, travel when possible
- For coping with trauma: Working with a therapist, journaling, joining a support group
- For boredom: Exploring new interests, setting personal challenges, learning something new
Journaling is a simple but powerful tool for mental health. Research shows it can help you manage stress and work through feelings. It can also help you notice patterns in your thoughts and what helps you feel better.
You can make journaling work for you. Write every day, once a week, or just whenever you need it. There’s no right or wrong way to journal. You might write a few sentences, answer some prompts, or get creative with poetry or drawing.
Not sure where to start? Here are some quick tips:
- Start simple: Just 5-10 minutes of writing can make a difference. Try writing about your day, your feelings, or what you’re grateful for.
- Use prompts: If you’re not sure what to write, use journaling prompts like “What made me feel strong today?” or “What’s one thing I could have done differently?”
- Be honest with yourself: Your journal is yours alone—a place where you can express emotions you might not want to share with others.
Try It Now: Check out Mirror Journal. This free journaling tool is designed to help young people reflect on their experiences and feelings in a structured way. It provides thoughtful prompts and a private space to process your thoughts.
When to Seek Additional Support
Sometimes it isn’t so clear if you’re just going through a rough patch or if you need more support. For more information on the difference between an emotional experience and a mental health challenge, take a look at our blog on Experiences vs. Diagnoses.
Remember: asking for help is a sign of strength, not weakness. Consider reaching out if:
- Your emotions make it hard to do everyday activities
- You’ve tried to handle things on your own, but still struggle
- You’re using substances to manage your feelings
- You’re having thoughts of harming yourself
- You feel overwhelmed almost all the time
Try it now: Soluna App
Soluna is a mental wellness app created specifically for young people in California. It is completely free and confidential. There’s no right or wrong way to get support. For ideas, check out our list of trusted resources.
Get Help Now
- The Crisis Text Line
- The Crisis Text Line is the only 24/7, nationwide crisis-intervention text-message hotline. The Crisis Text Line can be reached by texting HOME to 741-741.
- California Warmline
- 1-855-845-7415 available 24/7
- A non-emergency resource for anyone seeking emotional support
If you feel like hurting yourself, please call 911 or the National Suicide Prevention Lifeline at 988.