Mental Wellness & Self-Care Tips
Taking care of your mind is just as important as taking care of your body. Everyone struggles sometimes, and that’s okay. These tips and tools can help you feel balanced, build resilience, and find support when life feels tough.
Challenges Young People Face
School Stress & Burnout
Balancing school, friends, activities, and home life can sometimes feel like too much. It’s okay to take breaks and ask for help when you need it.
Social Pressures & Mental Health
Friendships, fitting in, and social media can impact how you see yourself. Remember, you are more than likes or followers.
When You’re Hurting, Help Is Here
If you’re having thoughts of suicide or self-harm, please know you’re not alone — support and understanding are available any time, day or night. 
What to Expect When You Contact 988
Reaching out for help is a sign of strength. The 988 Suicide and Crisis Lifeline is free, confidential, and available 24/7 for anyone experiencing emotional distress, thoughts of suicide, or self-harm.
When you call, text, or chat with 988, you’ll be connected with a caring, trained counselor who will listen without judgment, help you stay safe, and offer support and resources that can make a difference.
You can connect in the way that feels best for you — Call, Text, or Chat — with options for English, Spanish, and ASL (for Deaf and Hard of Hearing callers).
🌱 Building Healthy Habits
😴 Get Enough Sleep
Aim for 8–10 hours of sleep every night to boost focus and mood.
🏃 Move Your Body
Exercise doesn’t have to mean the gym, dance, stretch, bike, or walk your dog. Movement boosts your mood and reduces stress.
🥗 Nourish Yourself
Eat regular meals and snacks with protein, fruits, and veggies. What you eat affects your energy and emotions.
📱 Unplug Sometimes
Try “Tech-Free Time”, an hour before bed or during meals, to focus on real connections.
🧘 Practice Mindfulness
Try deep breathing, journaling, stretching, or apps like Calm, Headspace, or Insight Timer for short meditations.
These tips can help manage anxiety and overwhelming emotions
5-4-3-2-1 Grounding Technique
Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.(Harvard Health grounding-exercises)
Write It Down
Journaling can help sort through thoughts. Try prompts like: “Today I felt ___ because ___.” (Journal Prompts)
Join a support group
Find a support club or activity where you belong. (211/support groups)
Create a Calm Playlist
Music can be powerful therapy, make a playlist that soothes or energizes you. (Downloadable playlist template)
Talk It Out
Find someone you trust, a friend, teacher/counselor, or a family member.
You don’t have to face it alone. (Conversation starters)
Volunteer
Helping others builds purpose and connection. (Get involved through service)
Focus on What You Can Control
Set small goals. Let go of what’s out of your hands and take small steps forward. Progress matters more than perfection.
🚦 Recognizing When to Ask for Help
If you notice any of these signs lasting more than a couple of weeks, reach out for support:
Constant sadness, hopelessness, or anger
Loss of interest in things you used to enjoy
Major changes in sleep, appetite, or motivation
Trouble focusing at school or with friends
Thoughts of self-harm or suicide
💜Resources
Hotlines & Crisis Support
988 Suicide & Crisis Lifeline: Call or Text 988 (24/7, free, confidential)
Crisis Text Line: Text HOME to 741741
The Trevor Project (LGBTQ+ youth): Call/Text 988 and press 3, or chat at thetrevorproject.org
Teen Line: Text TEEN to 839863 or call 1-800-852-8336
Apps & Online Tools
Calm — Sleep, meditation, and relaxation
Headspace — Mindfulness made simple
MoodMission — Practical coping strategies
JED Foundation — Mental health resources for teens
Seize the Awkward — Tips for talking about mental health
Remember, You are not alone. you deserve help and healing. You are doing your best, and that’s enough. Take one small step at a time toward caring for your mind, body, and heart.