Ages 13–17
🔵 Wellness practice
Focus & study
Use 25-minute study blocks with 5-minute breaks. Put your phone in another room.
Exam pressure
Marks matter, but they are not a measure of your worth. Sleep, exercise and short breaks help your brain. Talk to someone if the pressure feels too heavy.
Emotions & confidence
Mood swings are common at this age. Name what you feel, take a breath, and notice what you’re telling yourself.
Friendship & bullying
If you are being bullied online or offline, save evidence and tell a trusted adult or teacher. You deserve to feel safe.
Digital wellbeing
Social media shows highlights, not real life. Mute accounts that make you feel worse, and keep screens out of the bedroom.
Sleep
Teens need plenty of sleep. A regular schedule helps mood and concentration.
Asking for help
Asking for help is a strength. Start with a parent, relative, teacher or school counsellor.
If things feel too heavy
If you feel hopeless or think about hurting yourself, tell someone you trust right away. If you are in danger now, contact your local emergency services or go to a trusted adult nearby straight away.
Trusted adults: a parent, grandparent, teacher, school counsellor, doctor. Talking to them is a good idea any time something is worrying you.