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Feelings and mind

Mental health in your twenties

College, first jobs, moving cities and big life decisions can strain mental health. Learn the signs that you need support, how to find help, and how to support a friend.
6 minutes·For 20 to 24

A time of big transitions

Your twenties often bring huge changes: leaving home, hostels, competitive exams, first jobs, money pressure, relationships and family expectations about careers or marriage.

Many mental health conditions first appear between the late teens and mid-twenties. Knowing the signs helps you act early.

Signs to take seriously

Feeling sad, empty or hopeless most days for two weeks or more, losing interest in things you enjoyed, or big changes in sleep or appetite.

Constant worry, panic attacks, avoiding people or places, or using alcohol or drugs to cope.

Thoughts of self-harm or suicide are a sign to get help right away, from a trusted person, a doctor or a helpline.

Looking after yourself

Protect the basics: regular sleep, meals, movement and daylight. Stay connected with people who make you feel good, even through short calls.

Set boundaries with work and study, and take breaks from screens and news when they drain you.

Alcohol and drugs may seem to help in the moment but often make anxiety and low mood worse.

Finding help

Many colleges and workplaces have counsellors. Clinical psychologists offer talking therapies, and psychiatrists are doctors who can also prescribe treatment when needed.

Tele-MANAS on 14416 is the Government of India's free, confidential, 24x7 mental health helpline, available in many languages, and can connect you to further care.

Getting help is a sign of strength. Therapy and treatment work for most people.

Supporting a friend

If a friend seems to be struggling, ask directly and kindly: I have noticed you seem low. How are you really doing? Listen without judging or rushing to fix.

Asking someone if they are thinking about suicide does not put the idea in their head. It can open the door to help.

Encourage them to contact a professional or helpline, and stay with them if they are in danger. Look after yourself too.

Key points

  • Big life transitions can strain mental health.
  • Low mood or worry for two weeks or more is a sign to seek help.
  • Sleep, connection and movement protect your mind.
  • Tele-MANAS 14416 is free and 24x7.
  • Ask a struggling friend directly and help them find support.

Myth or fact?

Myth

Talking about suicide puts the idea in someone's head.

Fact

Asking directly and caringly can reduce risk and help someone feel heard.

Myth

Therapy is only for serious mental illness.

Fact

Therapy helps with stress, relationships, career decisions, grief and more.

Myth

You should be able to handle everything on your own.

Fact

Everyone needs support sometimes. Reaching out is a healthy skill.

When to get help

  • Call Tele-MANAS on 14416, free and confidential, 24 hours a day.
  • If you or someone else is in immediate danger, call 112.
  • Talk to a doctor, college counsellor or workplace wellbeing service.
Get help now

Check what you know

Question 1

1.Which is a sign to seek support?

Question 2

2.Does asking a friend if they are thinking about suicide increase their risk?

Question 3

3.What is Tele-MANAS?

Question 4

4.How does alcohol usually affect anxiety and low mood over time?

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Based on guidance from WHO, Ministry of Health and Family Welfare (RKSK), NHS, UNICEF. Awaiting review by Puberty Lab's clinical advisory board. General education, not medical advice for any one person.

Mental health in your twenties · Puberty Lab