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Teens Mental Health Hub

⚠️ A Gentle Heads-Up

This page talks about feelings, stress, anxiety, friendships, and support. If anything feels heavy, you are allowed to pause. You control your pace here.

Welcome 💛

You don’t have to “figure everything out.” This space is for small steps and gentle understanding — not pressure or perfection.

Start Here Need Support?

Understanding Emotions

Emotions aren’t good or bad — they’re messages.

Low Mood = your energy is asking for rest.
Anxiety = your body is trying to protect you.
Frustration = a boundary wants to be heard.
Overwhelm = too much input; you get to slow down.
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Coping Skills & Calm Tools

🌬️ Box Breathing

Inhale 4 • Hold 4 • Exhale 4 • Hold 4

Good for stress + racing thoughts.

🖐️ Grounding (5–4–3–2–1)

Use your senses to return to safety.

Good for overwhelm + panic.

🧺 Pressure & Comfort

Hoodie up. Weighted pillow. Slow breathing.

Good for sensory overload.

📝 Micro-Journaling

I feel… / I need… / Next tiny step…

Good for clarity + burnout.

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Friendships, Boundaries & School

Low energy: “I care about you — I just need quiet time today.”
Plan change: “Can we shorten or move this to another day?”
When overwhelmed: “Can we talk about something lighter?”
When a joke hurts: “That one lands rough for me — can we skip it?”
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Worksheets & Journals

Print or use digitally — no pressure.

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You’re Not Alone 💜

Support is allowed. You don't have to struggle silently.

💬 Text / Chat Support

Easy, anonymous, low-pressure.

  • 988 Text Line (US) • quick emotional support
  • Lifeline Web Chat • no call needed
  • Text “HELLO” (NZ/AU) • local chat services
Chat Support Directory →

📞 Call Support

Someone real, listening without judgement.

  • Lifeline: 0800 543 354 (NZ)
  • Lifeline: 13 11 14 (AU)
  • 988 Suicide & Crisis Lifeline (US)
More Countries →

🌱 If Talking Feels Hard

That’s okay. Try these first:

  • Place one hand on your chest and one on your stomach.
  • Breathe slow for 60 seconds.
  • Text or message instead of calling.
Go back to coping tools →

You can also explore the full list of global supports (organized by country):

View Full Support Directory →
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How to Ask for Help (Gently)

“Can you just sit with me (even silently) for a bit?”
“Can we text instead of call? I’m low-energy.”
“I don’t need solutions — just someone to be here.”
“I’m stuck. Can you help me take the first step?”
“I need a pause. Can we talk later today?”
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More for Teens

Calm, practical, and easy to share with friends, whānau, teachers, or counsellors.

🌐 Resources Hub

Find guides, journals, and classroom-friendly tools.

Open Hub →

🎧 Digital Calm Toolkit

Low-stim apps for breathing, focus, and gentle mood tracking.

See starter list →

Thank You for Being Here 💛

“You are allowed to exist exactly as you are today.”
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