Small Steps, Strong Minds: How Simple Habits Can Support Adolescent Mental Health

In 2025, young people in Victoria are facing unprecedented mental health challenges. Recent data shows that more than 40% of school-aged youth are experiencing serious psychological distress, and nearly half a million are no longer attending school full-time as a result.

Amid these statistics, a growing body of research confirms what many educators, families, and young people already sense: small changes in daily habits can play a powerful role in protecting and improving mental health.

A national longitudinal study tracking over 4,400 high school students from across New South Wales, Queensland, and Western Australia offers encouraging insight. It found that incremental improvements in lifestyle habits, such as sleep, exercise, and nutrition were consistently associated with reductions in psychological distress. Conversely, increases in unhealthy behaviours such as excessive screen time, poor diet, and early substance use were linked with higher levels of distress.

The study’s findings included:

+1 hour of sleep per night → 9% reduction in psychological distress
+1 day per week of 60 minutes of physical activity → 3% reduction
+1 daily serve of fruit or vegetables → 4% reduction
+1 hour of screen time per day → 2% increase in distress
+1 unit of junk food or sugary drink → 2% increase
Beginning alcohol use between Year 7 and Year 10 → 17% increase
Starting smoking over the same period → 36% increase

Although these shifts may seem minor, their cumulative effect is meaningful. This research suggests that even gradual improvements can help students feel better emotionally, mentally, and physically.

Victoria’s Mental Health Landscape in 2025

Across the state, schools and health professionals are seeing a sharp increase in mental health presentations:

A 2025 study of Melbourne youth found that 84% of girls and 61% of boys had experienced anxiety or depression by age 18
Victorian teachers report that over 65% of secondary school students and 40% of primary students are dealing with mental health concerns that affect their learning
Around 30% of youth suicide crisis interventions in Australia now occur in Victoria, highlighting the urgent need for early intervention and ongoing support.

These figures underscore the importance of teaching and modelling mental wellness strategies well before crisis points emerge.

Fortunately, many helpful lifestyle changes are simple, free, and accessible. A few examples include:

Going for a 10-minute walk outdoors to re-energise the body and calm the mind
Unfollowing social media accounts that lower self-esteem
Using a meditation app for five minutes a day
Listening to music or watching a favourite show to relax
Engaging in creative activities like drawing, writing, or cooking
Going to bed earlier and limiting screens before sleep

These strategies are not about perfection. They are about making small, manageable choices each day that can add up to a big difference over time.

Victorian schools are rising to meet the mental health needs of students:

All government secondary and specialist schools now have access to a Mental Health Practitioner on-site to support wellbeing, prevention, and counselling
The Schools Mental Health Fund and Menu provides $217 million to help schools purchase programs that promote emotional literacy, resilience, and early support
The Mental Health in Primary Schools (MHiPS) program is rolling out leaders across the state to create more inclusive, proactive environments for younger learners.

At St Monica’s College, students are encouraged to access and avail themselves to the rich network of staff, counsellors, peers, and wellbeing programs available. Reaching out is not just welcomed, it is a sign of strength.

In a time when many adolescents are struggling with anxiety, loneliness, or low mood, small changes can be a starting point toward healing and hope. Whether it is sleeping better, eating well, moving more, or unplugging from harmful online content, these actions can help students feel more grounded, confident, and connected.

Mental health is not just about avoiding crisis. It is about building strength and positive habits, one day at a time.

Miss P Di Maria

Executive Deputy Principal

International Perspectives