Feeling stressed, anxious, overwhelmed, or low at times is a normal part of being human—especially as a teen. Mental fitness is about learning skills to handle everyday challenges, but sometimes extra support is needed. Reaching out for help is a sign of strength, not weakness.
This page shares trusted resources you can use anytime—whether you’re having a tough day, supporting a friend, or just want to talk to someone who understands.
If you’re feeling overwhelmed, unsafe, or thinking about harming yourself, you deserve help right now. You can call or text 988 Suicide & Crisis Lifeline to connect with trained counselors 24/7. It’s free, confidential, and available anytime. You don’t have to be in a crisis to reach out—sometimes you just need someone to listen.
If you’re outside the U.S., local crisis lines are available in most countries, and trusted adults can help you find the right support where you live.
Sometimes the best first step is talking to someone you already know. A parent, school counselor, teacher, coach, older sibling, or trusted adult can help you think through what you’re feeling and connect you to additional support if needed. You don’t have to have the “perfect words.” Simply saying, “I’m not okay and I need help,” is enough.
If you’re worried about a friend, checking in and encouraging them to talk to an adult can make a real difference.
Mental fitness tools like breathing, mindfulness, movement, journaling, and visualization can help reduce stress, improve focus, and build confidence over time. These practices don’t replace professional help, but they can support your overall well-being and help you feel more in control of your thoughts and emotions.
Mental Fitness for Teens teaches these tools so teens can use them anytime—before a test, a game, a presentation, or during stressful moments.
If a friend opens up to you, listening without judgment can mean a lot. You don’t need to fix their problems. Being present, taking them seriously, and encouraging them to talk to an adult or counselor is one of the strongest things you can do. If you’re ever worried about their safety, tell an adult right away—even if it feels uncomfortable.
You matter. Your feelings matter. Asking for help is not a failure—it’s a powerful step toward strength and growth. Mental fitness is a journey, and support is always available along the way.
If you or someone you know needs help, reach out. You’re never alone.
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