Choosing to Swim

Welcome to Resilient Futures, our monthly blog series exploring the experiences, challenges, and strengths of young people today. Through stories shared by youth and young adults, we hope to deepen our understanding of what helps people navigate adversity, what support they need from the adults and communities around them, and how we can create environments where they feel connected, valued, and empowered to thrive.

This month, we're honored to feature Joanna Ramon-Beltran's journey through mental health challenges, healing, and hope. She shares the small mindset shifts that helped her move forward, the support she wishes she had along the way, and the lessons she learned about resilience, self-compassion, and choosing to not give up.

Lost in the Deep

I am now officially 17 while writing this, a day that 13-year-old me never thought would come. It marks two years since I started feeling better, two years of healing, and a day when I am actually happy to be here. Even though I have come a long way, I still remember how I felt when I was at my lowest. When I was confused and hated the world. When I did not want to be here anymore and was constantly fighting against my own mind. I remember those days like they were yesterday, when my life wasn’t fulfilling. I wish I had been more present for so many moments back then, but my mental health struggles made it difficult.

At the time, school was hard. I never felt like I fit in, and when I came home, I felt the same way. Neither place felt safe enough for me to express how I was feeling. It was like being stuck in an endless ocean and not knowing how to swim. With every passing second in that ocean, the harder it felt to get out. I felt alone and not a single soul was by my side, not a friend nor a family member. And for a long time that continued. My days consisted of waking up, going to school, coming home, and scrolling on social media, just going through the motions. I remember going home every day trying my best to push these feelings down, but the more I tried, the more I broke down. I was just so angry. Angry at myself, angry at my parents, angry at the world.

Then I exploded, it wasn't a loud explosion rather a quiet one, the type to go unnoticed. I remember crying on my bed not feeling like I was in my body, disconnected from myself, I was like trapped in my head. Sometimes I would even hide in my closet trying to escape my own thoughts. It never worked. After some time, I realized nobody was coming to save me. If I wanted my life to be different, I would have to start making changes myself. If I didn’t want to drown, I needed to choose to swim.

I started with simple things. I reorganized my room. I switched out my darker curtains for brighter colors. I started listening to different music and changed what I consumed on social media. I decided I was tired of fighting. Instead, I would let life take me to where I needed to be. But like every story goes, it wasn't smooth. Sometimes I would still feel numb even with the new things I was trying. I was confused because I thought it would work and when it didn't I felt discouraged.

A Different Way of Thinking

Sometimes the best advice you can receive is a quote you found on TikTok. This one has stayed with me:

"If you want your life to be different, YOU have to make the change. No one else is going to do it for you."

This time, I didn't just change my surroundings. I started changing the way I thought. I started shifting my mindset. Instead of looking for what was wrong, I tried to find the good. It wasn't easy, but over time, those small efforts began to add up. With time and effort, I started to feel more like myself again. I no longer longed to be loved by the world, but rather learned how to love the world around me.

That simple quote meant so much to me because at the time I was so desperate for any type of help. I fought my mind every day to get to where I am now, writing these words. Everyone has a story to tell, some are quiet and soft while others are loud and bold. Mine is a story that almost went untold. But because of one simple quote, a resilient spirit, and a willingness to keep trying, I am still here. If anyone out there is in a similar spot, the one thing I hope you take from my story, it is this: healing is not a straight and easy path. There will be setbacks, difficult days, and moments when you feel stuck. I still have my struggles and my hard days, but my life has changed, my mindset is different, and I have supportive people in my life I know I can lean on. I also now know how to support and love myself. The hardest part of healing was not learning how to get better, but learning how to treat myself with love and compassion and speak kindly to my own mind.

The Support I Wish I'd Had

It wasn't easy to go through something like this. Looking back, I wish I had someone like a supportive adult by my side. Someone who was willing to listen without judgment, keep me in their thoughts, and check in even when it seemed like I was okay. I wish I had someone I could talk to about these things without feeling like a burden. Small actions would have had a huge impact--simple questions, conversations around mental health, or even talking to someone who had experienced something similar. All these things would have been very helpful and made me feel less alone. 

What Helped Me—And What Might Help You Too!

Something that did make a real difference for me was disconnecting from the digital world. It may sound cliché, but it works. During the time I went without my phone, I noticed more of the world around me. Car rides became more interesting. I noticed the trees, animals, and even everyday sounds. The more present and mindful I was, my surroundings became more amplified and vibrant. Without my phone, I had to find other things to do. I started journaling, drawing clothes I would like to wear, and running. During those runs, I let my mind wander. I let myself think without all the noise of the outside world. I would list my accomplishments and why they were important to me. Even when something felt like a small achievement, I would celebrate it because we only live once, and with the time we have we should do things that make us happy. I also started setting goals for myself and creating a bucket list of things I wanted to experience like hiking, skydiving, surfing, traveling, and exploring. For the first time in a while, I was thinking about the future again. Not just about getting through the day, but about all the things I still wanted to see, do, and become. 

Always remember, you are not alone. If you are struggling with your mental health, having thoughts of suicide, or simply need someone to talk to, help is available. Call or text 988 to connect with a trained counselor 24 hours a day, 7 days a week.

Resources for Youth Mental Health and Support

• How to Communicate Effectively With Kids and Teens | Strong4Life: Offers practical tips for starting meaningful conversations with youth, building trust, and creating safe spaces where young people feel heard and supported. Check out their Emotional Wellness Library to learn more.

• Kids, Teens and Young Adults - NAMI Georgia: Offers mental health education, support resources, and guidance specifically designed for young people navigating challenges with mental health and well-being.

• Mindful Self-Compassion: Learning to talk to yourself with kindness can be an important part of healing. Dr. Kristin Neff's self-compassion resources offer exercises, articles, and tools for building self-acceptance and resilience.

• Reaching Teens - Wellroot Family Services: This training resource helps adults better understand, connect with, and support teens by strengthening communication, relationships, and positive youth development.

• Seize the Awkward: A youth-friendly resource that helps teens and young adults learn how to start conversations about mental health and support friends who may be struggling.

• Youth Resources | Free Your Feels: Provides youth-friendly resources focused on mental health awareness, emotional wellness, and finding support. The site includes tools and information designed to help young people navigate difficult emotions and connect with help when needed.

Author Bio:

​Joanna Ramon-Beltran is a youth who provides feedback, youth perspectives, and recommendations to enhance statewide prevention programs, campaigns, and youth-serving initiatives through her role at a Youth & Family Advisory Board (YFAB).  She is a first-year member and plans to help youth in her community. She also is a member of her county's youth action team.  Joanna looks forward to building strong relationships with her community; she is very passionate about building a better future for everyone.  Joanna is also currently doing a project school project on “How Social Media has Shaped Perceptions and Self-Diagnosis of Neurodiversity.”  Outside of work and advocacy she spends her free time playing soccer, painting/drawling, listening to music, helping her school out, and spending time relaxing by doing yoga and running. She is also a huge fan of capybaras and the color purple!