This part is for you.

This page is written directly for you — not just the adults in your life.

What's Going On With Me?

Big emotions, mood swings, and stress that feels bigger than the situation are all normal, especially during your teen years — your brain and body are going through real changes. You're not broken, and you're not alone in feeling this way.

Your brain is still developing well into your twenties, especially the part responsible for planning and controlling impulses — which is part of why emotions can feel more intense during these years. That's biology, not a character flaw.

Coping Skills for Tough Days

• Name the feeling out loud — even just to yourself.
• Try a few slow, deep breaths before reacting.
• Step outside or move your body, even briefly.
• Write down what's on your mind, even messily.
• Reach out to one person you trust — you don't have to explain everything at once.

Talking to a Trusted Adult

It can feel awkward to bring something up, especially if it's been building for a while. Starting simple — "can I talk to you about something?" — is enough. You don't need the perfect words; you just need to start.

If the first adult you try doesn't respond the way you hoped, that doesn't mean no one will — it's okay to try someone else. A coach, teacher, relative, or counselor can all be starting points.

You're Not Alone

Whatever you're going through, other people your age have felt something similar, even if it doesn't seem that way. Struggling with something doesn't mean something is wrong with you — it means you're human.

Social media often shows the highlight reel of other people's lives, not the hard parts — which can make your own struggles feel more isolating than they actually are.

Know Your Rights

You have the right to feel safe, to ask questions about decisions that affect you, and to say when something doesn't feel right. If you're ever unsure about a situation involving school, family, or the justice system, it's okay to ask a trusted adult to help you understand your options.

Asking questions isn't disrespectful — it's a reasonable way to understand decisions that affect you, whether at school, at home, or anywhere else.

Where to Get Help

If you're in crisis, call or text 988 (Suicide & Crisis Lifeline) any time, day or night. For non-urgent support, a school counselor, coach, or trusted adult is a good place to start.

There's no problem too small to bring to a trusted adult — you don't have to wait until things feel unbearable to ask for support.