Mental Health Matters: Coping in a Complex World | Blue Shield of California

by Beth Trimarco

May is Mental Health Awareness Month — a time to spotlight the importance of caring for our emotional well-being and to help break the stigma surrounding mental health. At Blue Shield of California, we’re committed to supporting members not just in physical health, but in whole-person care.

In a recent conversation with ABC 7 in San Francisco, Dr. Nicole Stelter, director of behavioral health at Blue Shield of California, and Juan Acosta, advisory board member for BlueSky, Blue Shield of California’s youth mental health initiative, offered their take on managing stress in today’s world — and shared practical tools to cope.

Navigating the uncertainties of today’s world

From political polarization and economic uncertainty to changing workplace expectations and alarming social media trends, today’s environment is taking a toll on mental health for people of all ages.

“There’s a lot of chaos and uncertainty,” said Dr. Stelter. “And the uncertainty is really the thing that makes for more stress.”

Acosta agreed, emphasizing that constant exposure to distressing news can have a cumulative effect: “I believe staying informed is really important, but you can’t be doing that throughout your whole day because it causes a lot of stress.”

Acosta recommends setting healthy boundaries, like checking the news only during a set window — something he limits to the first two hours of his morning.

Mental health in the workplace

Changes and expectations in the workplace are weighing on people’s minds, particularly in the aftermath of the pandemic. From return-to-office policies to layoffs and reorganizations, many employees are facing new pressures.

“People are watching to see how their colleagues are being treated at work, particularly when something stressful happens,” said Dr. Stelter, who underscored that employers need to communicate in respectful ways and also provide confidential mental health benefits that are easily accessible. “That’s part of a psychologically healthy workplace.”

Acosta added, “People can’t leave their personal lives at home. Having a workplace that is understanding of those circumstances is important.”

 

Social media’s impact on youth mental health

Young people are particularly vulnerable to mental health challenges. A recent Blue Shield of California survey showed Gen Z youth spend an average of 5.6 hours a day on social media — and the effects are significant.

“Before, kids could leave bullying at school. Now, it follows them home,” said Acosta.

Still, social media has bright spots. “Online spaces can offer vital support, especially for LGBTQ+ youth,” he said, pointing to organizations like The Trevor Project and the Born This Way Foundation.

Tools to manage anxiety and stress

To manage stress, Dr. Stelter recommends a technique called “box breathing”: inhale for four seconds, hold for four, exhale for four, and hold again. “Visualizing a box while you do it helps bring you back to the present,” she said.

Acosta encourages people to explore what brings them personal relief and joy, like dance or other creative pursuits. “It’s about finding what works for you,” he said.

Dr. Stelter added that even small lifestyle changes — like putting your phone away during meals or reducing screen time before bed — can make a meaningful difference. “It doesn’t have to be strict. Gentle consistency is often more sustainable,” she said.

Knowing when to ask for help

While some stress is normal for people of all ages, Dr. Stelter advises paying attention when it begins to interfere with daily functioning. “Whether it’s interrupting your sleep or sleeping too much, or you find yourself distracted, you’re starting to get over the edge into something that’s not healthy,” she explained.

Knowing when to reach out is crucial. “Sometimes when you’re in crisis, it’s hard to tell what the next best route is,” she said. “If you’re not sure, it’s okay to call 988. That’s what it’s there for.” Hundreds of thousands of people reach out each month for support, and you can contact the hotline anytime, as many times as you need.

Mental health resources

• The 988 Suicide and Crisis Lifeline is a free, confidential service available 24/7 in multiple languages. You can call, text or chat, and it’s not just for emergencies — it’s also a resource when you feel stuck or overwhelmed.
• California Peer-Run Warm Line: call 855-600-WARM (9276) to talk to a peer counselor before you’re in crisis.
• The Trevor Project crisis support for LGBTQ+ youth.
• For youth mental health resources, visit Blue Shield of California’s BlueSky website.
• Blue Shield members can search for a mental health provider or access self-guided mental health resources on the Mental Health Resource Hub.
• Wellvolution is Blue Shield’s online lifestyle-medicine platform, available at no cost to most members, with tools to support mental health — including the meditation app Headspace.