Biology & Brain Factors

• Family history of mental health conditions
• Brain chemistry and stress-hormone sensitivity
• Neurodevelopment differences (how the brain processes attention, emotion, reward)
• Sleep deprivation (huge effect on mood and anxiety)

Life Experiences

• Bullying, harassment, or social exclusion
• Trauma: violence, abuse, accidents, sudden loss
• Family conflict, divorce, instability, or financial stress
• Moving schools, culture shock, immigration stress
• Discrimination (race, identity, disability, religion, body size)

Social & Environmental Triggers

• Academic pressure and fear of disappointing people
• Over-scheduling: school + sports + clubs + responsibilities
• Social media comparison (“Everyone is happier than me”)
• Online drama, cyberbullying, and “group chat court”
• Substance use (can worsen anxiety/depression)
• Chronic stress at home or in the community

Healthy Social Media Habits

• Unfollow accounts that make you feel “less than.”
• Mute keywords/topics that spike your anxiety.
• Set “phone-free” time before bed (even 30 minutes helps).
• Use “Do Not Disturb” during homework and sleep.
• Follow supportive content: learning, creativity, wellness, real-life skills.

Tip: If your mood drops after scrolling, your nervous system is telling you something. Listen.

School Disruption

• Test anxiety and blanking out even when prepared
• Difficulty focusing, remembering, and finishing assignments
• Absences, lateness, or leaving class due to panic symptoms
• Burnout: losing motivation and feeling numb
• Fear of judgment: avoiding class participation and presentations

Social Disruption

• Pulling away from friends because you’re exhausted
• Feeling misunderstood: “No one gets it”
• Overthinking texts and social signals
• Feeling lonely even around people
• Relationship stress and conflict escalating emotions

Supportive Parent Moves

• Ask “How are you doing?” more than “How are your grades?”
• Stay calm if your teen opens up (panic can shut them down)
• Validate feelings: “That sounds really hard”
• Make help normal: therapy/counselling is healthcare
• Protect sleep: consistent bedtime and phone-free wind-down
• Watch for bullying/social stress and take it seriously

What Not to Do (Even If You Mean Well)

• “Other kids have it worse, so be grateful.”
• “You’re fine. Just toughen up.”
• Using shame: “You’re embarrassing the family.”
• Only punishing behavior without addressing pain underneath

Helpful Phrases

• “I’m not mad. I’m worried, and I’m here.”
• “Do you want me to listen, problem-solve, or both?”
• “We’ll get help together. You don’t have to carry this alone.”
• “Your health matters more to me than your performance.”

Schools & Teachers

• Train staff to recognize distress and refer students early
• Make counselling easy to access and stigma-free
• Teach coping skills: stress management, conflict resolution, digital safety
• Address bullying consistently (including cyberbullying)
• Balance rigor with wellness (reasonable workloads, coordinated deadlines)
• Create safe reporting paths for threats, harassment, or self-harm concerns

Friends, Counselors, Community Leaders

• Normalize seeking help (it’s strong, not weak)
• Support clubs and peer mentoring programs
• Offer youth spaces (sports, arts, learning) that build belonging
• Help families connect to affordable mental health services
• Promote responsible media and social platforms for youth wellbeing

Political Leaders & Systems

• Fund school-based mental health services
• Expand access to youth therapy and crisis supports
• Support anti-bullying and online safety initiatives
• Improve community safety and reduce youth violence exposure

Warning Signs (Get Help Fast)

• Talking about wanting to die or “not being here”
• Feeling like a burden or saying “everyone would be better without me”
• Giving away important items, saying goodbye, sudden calm after deep sadness
• Withdrawing from friends and family completely
• Risky behavior, increased substance use, or self-harm

How to Help a Friend (Simple Steps)

• Stay with them (or stay connected by phone) if they’re at risk
• Tell an adult immediately — safety matters more than secrecy
• Say: “I care about you. I’m getting help with you.”
• Contact crisis support (see resources below)

What Actually Prevents Suicide

• Early treatment for depression, anxiety, trauma, substance use
• Strong relationships (one trusted adult can be life-saving)
• Safe school climate (anti-bullying, inclusion, support)
• Reducing access to lethal means when someone is in crisis (adult safety planning)
• Teaching coping and problem-solving skills

Interactive Tools (Ideas for Your Site)

• Mood Tracker: Log feelings and see how sleep, screen time, and stress affect your vibe.
• Self-Care Spinner: Tap for quick ideas when you feel stuck.
• Affirmation Wall: Post and read uplifting messages from other teens.
• Style & Mood Journal: Connect outfits to emotions and confidence.

These tools can turn “I don’t know what’s wrong” into “I notice patterns — and I can change them.”

Fast “Reset” Skills Teens Can Try

• Box breathing: inhale 4, hold 4, exhale 4, hold 4 (repeat 4 times)
• Grounding: name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste
• Micro-walk: 5 minutes outside can calm the nervous system
• Text one safe person: “Can you talk for a minute?”
• One tiny task: “Open the assignment” counts. Momentum matters.