Evidence-based information, proven strategies, and crisis resources. Everything here is free and confidential.
Depression is not just feeling sad. It is a real medical condition that affects how you think, feel, and function in daily life.
Persistent sadness, emptiness, or hopelessness. Loss of interest in things you used to enjoy. Fatigue, difficulty concentrating, changes in sleep or appetite. Feeling worthless or guilty for no reason. These are symptoms of a medical condition, not character flaws.
Talk to someone you trust: a friend, family member, teacher, or counselor. Start small by taking a walk, drinking water, or getting sunlight. Write down how you feel. Remember that depression distorts your thinking. The thoughts telling you that you are worthless are symptoms, not truth.
Cognitive Behavioral Therapy (CBT) is extremely effective for depression. Talk to your school counselor about free options. Many therapists offer sliding scale or free sessions for teens. Your doctor can evaluate whether medication might help.
988 Suicide and Crisis Lifeline: Call or text 988, available 24/7. Crisis Text Line: Text HOME to 741741. SAMHSA Helpline: 1-800-662-4357 (free referrals). Teen Line: 1-800-852-8336.
Anxiety disorders go beyond normal worry. They involve persistent, excessive fear that interferes with daily activities.
Generalized Anxiety: Constant, excessive worry about everyday things. Social Anxiety: Intense fear of social situations and judgment. Panic Disorder: Sudden attacks with racing heart, shortness of breath, and dizziness. School Anxiety: Dread about school, tests, or social interactions.
5-4-3-2-1 Method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Box Breathing: Breathe in 4 seconds, hold 4, out 4, hold 4. Cold Water: Splash cold water on your face. This activates your dive reflex and calms your nervous system.
Regular exercise, limiting caffeine, maintaining a sleep schedule, journaling, and mindfulness meditation. CBT is the gold standard treatment for anxiety disorders. Free meditation apps include Calm, Headspace, and Insight Timer.
NAMI Helpline: 1-800-950-6264. Anxiety and Depression Association of America: adaa.org. 7 Cups: Free online chat support at 7cups.com.
Bullying is never acceptable and it is never the victim's fault. Everyone deserves to feel safe.
Physical: Hitting, pushing, damaging belongings. Verbal: Name-calling, threats, insults. Social: Spreading rumors, exclusion, public embarrassment. Cyberbullying: Harassment through texts, social media, gaming platforms, or other online channels.
Tell a trusted adult immediately: a parent, teacher, counselor, or coach. Document everything by saving screenshots and writing down dates and details. Do not respond to the bully online. Block and report them on every platform. Understand that bullying reflects the bully's problems, not yours.
Do not reply or engage. Screenshot all evidence before blocking. Report to the platform (Instagram, Snapchat, TikTok, and all major platforms have reporting tools). Inform your parents or guardians. If threats are made, contact local police.
StopBullying.gov (official U.S. government resource). PACER National Bullying Prevention Center: pacer.org/bullying. Cyberbullying Research Center: cyberbullying.org.
Sextortion is a crime where someone threatens to share intimate images unless you comply with their demands. This is not your fault.
1. Do not pay or send more images. Paying almost never stops it. 2. Do not delete messages. Save them as evidence. 3. Tell a trusted adult right now. 4. Report to the platform where it is happening. 5. Report to NCMEC: CyberTipline.org or 1-800-843-5678. 6. Report to the FBI: tips.fbi.gov.
Use Take It Down at TakeItDown.NCMEC.org. This is a free tool by the National Center for Missing and Exploited Children that helps remove intimate images of minors from the internet. You do not need to share the image to use it.
This happens to thousands of young people. Criminals often pretend to be someone your age. They use social media, gaming platforms, and messaging apps to target victims. You are not alone and you are not to blame.
If you are having thoughts of suicide, your life has value. These feelings are temporary, even when they do not feel like it. Help is available right now.
Call 911 or go to your nearest emergency room. Call or text 988 (Suicide and Crisis Lifeline, available 24/7). Text HOME to 741741 (Crisis Text Line). Someone is waiting to help you right now.
Having suicidal thoughts does not make you weak or broken. It means you are in pain and need support. These thoughts are often caused by treatable conditions like depression, trauma, or extreme stress. With proper help, the overwhelming majority of people who experience suicidal thoughts go on to live fulfilling lives.
Tell someone you trust. Remove access to means of self-harm. Go to a safe place. Create a safety plan listing reasons to live, people to call, and coping strategies. Stay around other people until the crisis passes.
988 Lifeline: Call or text 988. Crisis Text Line: Text HOME to 741741. Trevor Project (LGBTQ+ youth): 1-866-488-7386 or text START to 678-678. Trans Lifeline: 1-877-565-8860.
Self-harm is a coping mechanism for emotional pain. There are safer alternatives that are equally effective.
Self-harm is usually about managing overwhelming emotional pain, not seeking attention. It is a sign that someone needs better coping tools, not punishment or shame.
Hold ice cubes tightly for sensory relief. Snap a rubber band on your wrist. Draw on your skin with a red marker. Do intense physical exercise. Write down exactly how you feel. Call or text someone you trust.
Dialectical Behavior Therapy (DBT) is highly effective for self-harm. Talk to a school counselor, parent, or trusted adult. Text HOME to 741741 for immediate support from the Crisis Text Line.
Anger is a valid emotion. Learning to express it constructively is a skill that can be developed.
Anger often masks deeper emotions like hurt, fear, frustration, or powerlessness. Recognizing the underlying emotion helps address the real issue.
Take 10 slow, deep breaths before responding to anything. Walk away and allow yourself time to cool down. Use physical outlets: exercise, punch a pillow, run. Write an angry letter and then do not send it. Talk to someone about what is actually bothering you.
Feeling disconnected from others is painful, but you are not as alone as you may believe.
Social media creates the illusion that everyone else is connected. Life changes like moving, losing friendships, or family problems can trigger isolation. Depression and anxiety can also cause withdrawal from others.
Start small: make eye contact, say hello, offer a compliment. Join a club, team, or online community around your interests. Volunteer, as helping others naturally creates connection. Reach out to someone you have lost touch with. Use our live chat if you need to talk.
Difficult home situations have a significant impact on mental health. Support is available.
Divorce or separation. Verbal, emotional, or physical abuse. Neglect. Parents with substance use or mental health conditions. Financial instability. Feeling unheard or unsupported at home.
Talk to a school counselor, as they are trained to help with family issues. If you are in danger, call 911 immediately. Create a safety plan with a trusted adult. Your parents' problems are not your fault or your responsibility.
Childhelp National Hotline: 1-800-422-4453. National Domestic Violence Hotline: 1-800-799-7233. RAINN: 1-800-656-4673.