Mental health is something we all carry with us every day, but too often, it’s pushed aside or only spoken about when someone is already in crisis. At Kibra Youth Network (KYN), we believe that mental wellbeing is like physical fitness — it requires daily care and consistent effort. Just as you wouldn’t expect to run a marathon without training, you can’t expect your mind to stay strong without regular practice.
The good news? Small steps make a big difference. Here are five everyday practices that anyone can start — whether you’re in school, at work, or simply navigating life’s challenges.
1. Talk About How You Feel
Silence often makes problems heavier. Many young people in our communities grow up being told to “be strong” or “keep it to yourself.” But strength doesn’t mean silence. Talking about your feelings — whether it’s with a friend, a mentor, or in our Safe Talk Spaces — can help you release the weight you’ve been carrying.
💡 Try this: Instead of answering “I’m fine” automatically, be honest the next time someone asks how you’re doing. You might be surprised at the support that shows up.
2. Take Breaks and Rest
Our society often praises hustle and constant activity, but the brain is not designed to work non-stop. Rest is fuel, not laziness. Even short breaks throughout the day give your mind a chance to reset, making you more focused and less stressed.
💡 Try this: After 30–40 minutes of studying, take a 10-minute break to stretch, drink water, or listen to your favorite song. Notice how much fresher you feel when you return.
3. Stay Active
Exercise is not only for athletes. Physical activity boosts the release of “happy hormones” like endorphins, which fight stress and improve your mood. In Kibera, we’ve seen how football, dance, and even playful games like skipping ropes or tag bring people together while also strengthening mental health.
💡 Try this: If you don’t have time for sports, aim for a 15-minute walk each day. Moving your body is more important than the type of exercise you do.
4. Practice Gratitude
Life isn’t always easy — but even in hardship, there are things worth appreciating. Gratitude helps you shift your focus from what’s missing to what’s present. Over time, it builds resilience and hope.
💡 Try this: Keep a small notebook. Each evening, write down three good things that happened that day. It could be as simple as sharing a laugh with a friend, enjoying a meal, or finishing a task.
5. Limit Negative Energy
Not everything you consume is good for your mental health. Social media filled with comparison, conversations that constantly drain you, or environments that feel toxic can take a toll. Protecting your peace is a powerful way to care for yourself.
💡 Try this: Set “digital boundaries.” For example, turn off your phone for the first 30 minutes after waking up, or unfollow pages that make you feel anxious. Replace that time with music, journaling, or reading something uplifting.
Why These Practices Matter
Mental health challenges like stress, depression, and anxiety are rising globally, and young people are among the most affected. By adopting these daily habits, you’re not only preventing burnout — you’re building resilience.
In Kibera and beyond, we’ve seen youth thrive when they have the tools to manage their mental wellbeing. At KYN, our programs don’t just provide counseling; they equip young people with practical skills they can use for life.
Final Word
Improving your mental wellbeing doesn’t require a complete lifestyle change. It’s about choosing small, intentional actions that protect your mind and nurture your heart. Start where you are, with what you can.
At Kibra Youth Network, we are committed to creating spaces where youth feel seen, heard, and supported. You are not alone in this journey — together, we can break the stigma and build a healthier, stronger generation.
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