Exam season often brings more than just heavy backpacks; it brings a heavy mind. Many students experience “Blue Monday” every day during this period. However, managing your mental well-being doesn’t always require a major life change. Here are five simple, science-backed habits to help you beat the blues and stay positive.

1. Move Your Body: The 15-Minute Magic

You don’t need to hit the gym for hours. Science shows that physical activity releases endorphins and serotonin, often called “happiness hormones.” Just 15 minutes of walking under the sunlight can improve your sleep quality and significantly reduce feelings of sadness. Next time you feel stuck, try taking a quick lap around the school track.

2. Digital Detox: Stop Comparing, Start Living

Social media is often a “highlight reel” of other people’s lives, which can lead to unnecessary self-comparison. This is a major trigger for teenage depression. Try to put your phone away at least one hour before bed. Instead of scrolling, pick up a book or meditate. Give your brain a break from the digital noise.

3. The Power of Journaling: Write to Ignite

When anxiety feels overwhelming, putting it into words can make it manageable. We highly recommend keeping a “Gratitude Journal.” It’s simple: write down three small things you were thankful for today, like a delicious lunch or a clear blue sky. This small habit literally rewires your brain to focus on the positive.

4. Celebrate “Small Wins”: Build Your Confidence

When you feel depressed, even getting out of bed can feel like a mountain. The best remedy is achieving “Small Wins.” Set incredibly easy goals, such as “making your bed” or “drinking a glass of water.” These tiny victories accumulate and help restore your self-esteem, proving that you are still in control.

5. Reach Out: You are Not Alone

Isolation is the fuel for depression. Remember, you don’t have to carry the weight of the world on your shoulders. Talking to a trusted friend, a teacher, or calling a youth counseling center (like 1388) can lighten your heart instantly. Sharing your feelings is not a sign of weakness. It is a brave step toward healing.

Your grades are important, but you are more than just a number on a test paper. By practicing these five habits, you can protect your mental health and sail through the semester with a smile. Remember, it’s the small steps that lead to big changes.

Sources:
1. Move Your Body (Physical Activity)
https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

2. Digital Detox (Social Media & Mental Health)

https://www.forbes.com/sites/alicegwalton/2017/06/30/a-run-down-of-social-medias-effects-on-our-mental-health/
https://chicagocounseling.org/individuals/?gad_source=1&gad_campaignid=22914839896&gbraid=0AAAAA9Xe-4cLzkpZfMMAANiHaW7Y_Bdvo&gclid=Cj0KCQiAm9fLBhCQARIsAJoNOctJm2QBJFROdzlpGEfTOUl0B6_hbGaDjx3D9TpRmmNO8x7Xclyvjo0aAgQdEALw_wcB

3. The Power of Journaling (Gratitude)
https://positivepsychology.com/gratitude-journal/

4. Small Wins (Goal Setting)
https://hbr.org/2011/05/the-power-of-small-wins

5. Reach Out (Counseling Resources)
https://www.nimh.nih.gov/health/publications/teen-depression