Blogalot

In today’s fast-paced world, conversations around mental health, especially among teenagers and young adults, have become more vital than ever. With increasing academic pressures, social media influences, and the struggle to balance expectations, young minds often find themselves navigating a challenging emotional landscape.

To shed light on these concerns, we had the privilege of speaking with Dr. Noopur Galhotra Dewan, a seasoned clinical psychologist recognised by the Rehabilitation Council of India. Practising since 2014, she has a lot of experience working with young adults across mental health issues. Her expertise lies in dealing with anxiety and mood disorders, sleep difficulties, eating disorders, personality disorders and de-addiction. She is a strong advocate for open conversations around mental health and is passionate about providing supportive and evidence based care. Her professional journey reflects a deep commitment to creating awareness, breaking stigma, and providing meaningful guidance to individuals and families.

In this insightful conversation, she discusses common mental health challenges faced by teenagers and young adults, the signs that parents and educators should not ignore, and practical strategies to foster emotional resilience. Her perspective offers both scientific grounding and relatable advice, making this interview a valuable resource for anyone invested in the well-being of today’s youth.

Blogalot Interview:

Saahas. What are the most common psychological concerns young adults bring to counseling today?

Dr. Noopur: “The most common concerns young adults bring today are anxiety, depression and stress related to academics or careers. Many also struggle with self-esteem issues, substance use, identity questions and relationship difficulties. Social media has also added pressures around body image and comparisons.”

Saahas. How has the digital world impacted mental well-being?

Dr. Noopur : “ The digital world has had a mixed impact on mental health. On one hand, it offers connection, awareness, and access to resources. On the other, constant social media use fuels comparison, body image concerns, sleep disruption, and reduced attention spans. Cyberbullying and misinformation are rising concerns. Striking a balance between healthy use and boundaries is essential.”

Saahas. Are there changes today, compared to five years ago?

Dr. Noopur: “Earlier, therapy with teenagers focused mainly on academics and peer pressure. Now, concerns like anxiety, depression, body image are more common, often shaped by social media. The positive change is that teenagers today are more open to seeking help, and families are gradually becoming more supportive.”

Q4. Three simple practices for daily mental health care?

Dr. Noopur : “Three simple practices for daily mental health are: keeping a regular sleep routine, engaging in daily physical activity like walking or playing a sport, and balancing screen-time with mindful breaks or journaling. These steady habits reduce stress, improve focus, and build long-term resilience for emotional and psychological well-being.”

Saahas. How can they cope with academic or career pressure without burning out?

Dr. Noopur – “Coping with academic or career pressure starts with realistic goal-setting and prioritizing tasks. Regular exercise, adequate sleep, and mindful breaks help recharge focus. Limiting screen-time and seeking support from mentors and friends helps. What we are looking for is balance, scheduling rest alongside work protects against burnout and improves long-term performance.”

Saahas. Tips for managing overthinking and self-doubt?

Dr. Noopur : “Question your thoughts. Ask—‘Is this fact or fear?’ Overthinking thrives on assumptions. Also, practice grounding exercises like the 5-4-3-2-1 technique (five things you see, four you touch, etc.). It brings you back to the present. Talking to trusted people, exercising regularly, and setting boundaries help reduce self-doubt and build confidence.”

Saahas. How can youth navigate identity questions in a world full of labels?

Dr. Noopur : “Youth can navigate identity questions by exploring personal values instead of rushing to fit labels. Journaling and open conversations help with self-discovery. Staying curious, patient, and compassionate toward oneself allows identity to evolve naturally without pressure from societal expectations or comparisons.”

Saahas. What advice for someone who feels isolated or left out?

Dr. Noopur : “If you feel isolated, begin by reconnecting with one trusted person. Join offline activities—sports, volunteering, or hobby groups—to foster belonging. Practice self-compassion, reduce social media comparisons, and seek therapy if needed. Small consistent steps rebuild genuine connection and resilience.”

Saahas. How to deal with toxic relationships?

Dr. Noopur: “Recognize red flags early—constant criticism, manipulation, or feeling drained after interactions. Set boundaries and remember: walking away is an act of self-respect, not selfishness.”

Saahas. What emotional boundaries should youth maintain online?

Dr. Noopur: “Don’t overshare personal details. Pause before posting—ask yourself, ‘Would I be okay if this was public forever? Avoiding constant comparisons, and not seeking validation through likes and comments. Curating positive content, restricting screen time and disengaging from toxic interations help protect self- esteem and maintain healthier digital well being.”

Saahas. How to handle cyberbullying or harassment?

Dr. Noopur: “Block, report, and talk to someone you trust. Silence often empowers bullies—don’t suffer alone.”

Saahas. What signs suggest someone needs professional help?

Dr. Noopur:  “Persistent sadness, severe anxiety/ restlessness, withdrawal from activities, changes in sleep or appetite, difficulty functioning in daily life or thoughts of self-harm are major red flags. Early support prevents struggles from becoming overwhelming.”

Saahas. What would you say to someone who feels ‘it’s too much’?

Dr. Noopur: “If it feels too much, acknowledge your feelings—they’re valid. Pause and breathe, pick one small manageable step, and reach out to a person. Use grounding (5 senses), and if distress or self-harm thoughts continue, seek professional support.”

Saahas. How can families and schools encourage open mental health talks?

Dr. Noopur : “Families and schools can encourage open talks by listening without judgment, normalizing emotions, and creating safe spaces for sharing. Simple check-ins, awareness programs help reducing stigma”

Blogalot Takeaway:

“You are more than your grades, your followers, or your failures. You are amazing just as you are.”

image courtesy: Getty Images