Stranger Things and Mental Health: Discover powerful mental health coping strategies inspired by Stranger Things.

louisehenderson307
Dec 21, 2025
7 min read

Updated: Jan 8

Exploring What Stranger Things Can Teach Us About Coping: Mental Health Lessons from the Upside Down

Popular culture gives us a shared language for emotions that can be hard to articulate and that’s why I explore it in Curious Ground. I absolutely loved “Stranger Things”: the show, the music and the nostalgia it brought back from the 80s. The synth soundtracks, classic rock anthems and iconic fashion instantly transported me to a time of mixtapes, walkie-talkies and late-night adventures. Like many, I was personally touched by so much of what happened on screen; the friendships, the losses, the courage and the search for belonging. “Stranger Things” doesn’t just reflect monsters and mayhem it explores grief, fear, identity, resilience and the complexities of growing up and of parenting. This blog uses the world of Stranger Things to reflect on real-life mental health strategies that were inspired by the journeys of its characters. I could've written so much about this show but I dont want to give any spoilers!

Trigger Warning

If you’re struggling, remember this is for reflection and understanding not a substitute for professional support. This article discusses trauma, grief, abuse, fear, loss and emotional pain.

Please read at your own pace and take a break if you need to.

Mental Health Strategies Inspired by Life in (and out of) the Upside Down

Below, you’ll find coping strategies inspired by Stranger Things characters. Each with a practical idea and reflection questions. These are not diagnoses or prescriptions, but gentle observations, a way of noticing what helps us feel safer, more connected and more ourselves.

Max Mayfield - Grounding Through the Senses

“It’s like the world goes quiet when I put my headphones on.” Max

Practical Idea: Use music intentionally to stay present during emotional overwhelm. Create a playlist of songs (ideas at end of blog) that help you feel steady and use headphones as a sensory anchor when thoughts become intrusive.

Reflection:

What sounds, textures, or images help you feel steadier?

Can music be used intentionally for comfort, not avoidance?

Dustin Henderson - Connection as Regulation

“You always say we never hang out anymore, but we’re hanging out right now!” Dustin

Practical Idea: Use technology (texts, video calls, online communities) to connect or reach out when you feel isolated. Share a meme, start a group chat or simply check in with someone.

Reflection:

Who helps you feel more like yourself?

How do you reach out when things feel difficult.

Eleven - Emotional Literacy and Boundaries

“I’m learning to understand my feelings.” Eleven

Practical Idea: Practice naming your emotions in a journal or app. Set boundaries by saying “no” when you need to and notice how safe relationships help you learn about your feelings.

Reflection

Can you name what you’re feeling without judging it?

Where might you need clearer emotional boundaries?

Will Byers - Sensitivity, Creativity and Trauma Awareness

“Sometimes I feel like I’m just... different. Like everyone else is moving on, and I’m stuck.” Will

Practical Idea: Express your feelings through art or another creative outlet. If words are hard, try drawing, painting or making music to process emotions and trauma.

Reflection:

How does your body signal distress or safety?

What helps you express what words cannot?

Mike Wheeler - Vulnerability and Repair

“We never would've made it if we didn’t stick together.” Mike

Practical Idea: When communication goes wrong, use narrative writing to process your feelings and repair relationships. Try journaling about your experience, writing a letter (even if you don’t send it), or telling the story from your perspective. Use dialogue in your writing to rehearse honest conversations or apologies. Narrative writing helps clarify emotions, builds empathy and can make it easier to reach out and reconnect. Vulnerability is relational courage—start with small, honest stories, whether spoken or written.

Reflection:

What feels hard to say out loud? Could you write it instead?

How do you respond when communication goes wrong?

How might writing your story help you find the words for repair?

Steve Harrington - Growth, Self-Compassion and Authenticity

“You know, I used to think I was a pretty good guy. Turns out, I still have a lot to learn.” Steve

Practical Idea: Reflect on roles or identities you’ve outgrown. Write about what you want to let go of and practice self-compassion when you make mistakes. Consider what it means to be your true, authentic self, embracing new aspects of your identity and letting go of expectations that no longer fit. Allow yourself to show up honestly even if it feels vulnerable.

Reflection:

Are you holding onto a role that no longer fits?

How do you treat yourself when you make mistakes?

What does being your authentic self look like right now?

Erica Sinclair - Assertiveness and Agency

“You can’t spell America without Erica.” Erica

Practical Idea: Practice saying “no” clearly and confidently. Advocate for yourself in small ways. Try asking for what you need and take up space.

Reflection:

Where might you need to say “no” more clearly?

How comfortable are you taking up space?

Murray Bauman - Reality-Testing and Insight

“I just say it like it is.” Murray

Practical Idea: Channel your inner Murray Bauman: say the thing everyone’s thinking even if it’s awkward. Sometimes, bluntly naming what’s happening out loud, in a journal or with a trusted friend. It can cut through confusion and bring hidden patterns into the light. Murray’s directness shows that truth, even when uncomfortable, is the first step toward clarity. Just remember: pair your honesty with kindness.

Reflection:

What might you be avoiding acknowledging?

How can honesty be paired with kindness?

How does saying things out loud shift your perspective?

Joyce Byers - Trusting Your Gut

“I don’t care if anyone believes me. I am not going to stop looking.” Joyce

Practical Idea: Listen to your intuition and emotional cues. Take time to rest, reflect and trust your inner signals - even if others dismiss them. Like Joyce Byers, persevere when you believe something is important even in the face of doubt or obstacles. Trust your gut instincts and let them guide your actions especially when the path isn’t clear.

Reflection:

What signals do you tend to ignore?

How do you balance intuition with rest and support?

When have you persevered because you trusted your gut?

Jim Hopper - Emotional Regulation and Asking for Help

“Feelings. The truth is, I’m not so good at those.” Hopper

Practical Idea: Practice expressing emotions in safe spaces. Write, talk or move your body. Take small steps to ask for help, even if it feels vulnerable.

Reflection:

What emotions feel unsafe to express?

What would asking for help look like in small steps?

Nancy Wheeler - Values, Purpose, Courage and Authentic Leadership

“I want to finish what we started.” Nancy

Practical Idea: Identify your core values and let them guide your actions. Write about what matters most to you and notice when purpose becomes pressure. Like Nancy Wheeler, have the courage to be yourself and take the lead when it matters even if it feels daunting. Authenticity and leadership often go hand in hand: standing up for what you believe in, making tough choices and inspiring others by example.

Reflection:

What matters to you right now?

When does purpose become pressure?

Where in your life could you take the lead or show courage by being your true self?

Jonathan Byers - Empathic Presence

“You shouldn’t like things because people tell you you’re supposed to.” Jonathan

Practical Idea: Offer quiet support to others, try to listen without trying to fix. Practice receiving care as well as giving it.

Reflection:

How do you show care without self-neglect?

Are you able to receive support as well as give it?

Final Thoughts from Curious Ground

Coping is personal and changes over time. There’s no single “right” way. Stranger Things reminds us, through characters like Max and Will, that healing isn’t about being tougher but about connection, acceptance and being understood. If you relate to a character’s way of coping please explore it gently and at your own pace. Counselling offers a safe, non-judgemental space to build self-acceptance, trust your own judgement and define strength on your own terms. As the show teaches us, recovery is relational and grounded in care.

If this piece stirred something for you, that’s okay. You don’t have to sit with it alone.

For those who feel a connection with these ideas, speaking with a qualified counsellor can offer a safe and confidential space to explore them further. You can access Counselling via your GP, NHS or find local providers by searching online.