National Youth Day: Strengthen Your Mind

National Youth Day is a special occasion dedicated to honoring the energy, creativity, and potential of young people. Rooted in the teachings of Swami Vivekananda, this day encourages celebrating inner strength, self-awareness, and balance—values that extend far beyond ambition or external success.

The Importance of Mental Health for Young Minds

Dr. Ashish Bansal, MD, Consultant Psychiatrist and co-founder of House of Aesthetics in New Delhi, emphasizes, “Physical fitness is important in the modern sedentary world. But equally important is mental health, and maintaining it is quite easy. No complicated tools or hours of practice, just a simple daily mental health routine.” Cultivating a mindful approach to mental well-being is essential for young people navigating academic, social, and career pressures.

Simple Ways to Build a Daily Mental Health Routine

Begin Your Day with Intentions

How you start your morning sets the tone for the entire day. Instead of immediately reaching for your phone, spend five quiet minutes in reflection. Sit comfortably, take deep breaths, and ask yourself, “How am I feeling today?” Setting a simple intention—like “I will stay calm under pressure” or “I will be kind to myself”—helps ground your thoughts and reduce anxiety before the day begins.

Movement: A Natural Mood Booster

Physical activity releases endorphins and reduces stress hormones such as cortisol. You don’t need a full gym session—stretching, dancing, brisk walks, or a short home workout all work wonders. Even 15–20 minutes of daily movement can enhance focus, energy, and sleep while strengthening mental resilience in young people facing academic or social challenges.

Mindful Breaks Throughout the Day

Long hours of study or screen time can overwhelm the brain. Schedule brief mindful breaks every few hours, lasting just 2–3 minutes. Close your eyes, stretch lightly, or practice slow breathing. These pauses reset the nervous system, prevent burnout, and restore mental clarity.

Cultivate Healthy Habits

Mental well-being is closely linked to diet and lifestyle choices. Hydrate adequately, eat balanced meals, and include brain-friendly foods like fruits, nuts, seeds, and whole grains. Practice responsible digital consumption, avoid negative news, and limit unfavorable social media comparisons. Engaging with content that inspires and rejuvenates can reinforce a positive mindset.

Express Yourself, Don’t Suppress

Suppressing emotions can increase stress and anxiety. Daily expression, whether through journaling, talking with a trusted friend, creating art, or noting three daily emotional reflections, helps release pent-up feelings and strengthens emotional resilience.

End the Day with Reflection and Gratitude

Before sleep, reflect on your day. Consider what went well, what challenges arose, and what you are grateful for—even small wins count. Regular gratitude practice encourages positivity, reduces overthinking, and promotes better sleep.

Mental Strength Is Self-Care

Mental strength doesn’t mean never feeling low—it’s about caring for yourself consistently. This National Youth Day, let us remind ourselves that prioritizing mental health is a sign of courage, not weakness. Small, consistent daily habits can cultivate calmness, confidence, and a resilient mind.

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Sorit Chaudhary

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