Do just the first box. Or answer one question. That’s enough.

Start with a grounding page (breathing / senses) before any “heavy” topic.

Do it with someone safe (friend, whānau, teacher, counsellor). You don’t need to explain everything.

Print it, use a tablet, or copy prompts into notes. Choose what’s easiest.

A fast reset using your senses.

Pick a level that matches your energy.

Make a small “safe routine” for tough moments.

Get it out of your head, then sort what’s controllable.

What to do in the first 60 seconds.

Swap “mean brain” thoughts for fair ones.

Choose tasks that match your battery.

Evidence that you’re still moving forward.

Simple words to ask for help when you feel stuck.

Break study into tiny blocks + recovery time.

When everything feels too big — pick one thing.

A quick way to explain what you need at school.

What’s okay / not okay / maybe — in relationships.

Short phrases to get out of uncomfortable situations.

Spot safe vs unsafe friendship patterns.

Real strengths (not cringe) — the things you already do.

Replace harsh lines with fair ones.

What matters to you, and who you’re becoming.

“I’ve been struggling lately.”
“I don’t need advice — I need support.”
“Can you sit with me for a bit?”

“Just calm down.”
“Others have it worse.”
“You’re being dramatic.”