We often feel worried or stressed without giving much thought to what is troubling us. I find that naming them and writing them down can help alleviate some of that stress or worry.

Everyone gets overwhelmed sometimes. You might be tired, hungry, stressed about an assignment due next week, aggravated by your younger brother, worried about a friend who hasn't messaged you back, and angry about an argument you just had with your Mum. As a result you may want to yell, break something, cry, or all of the above. Overwhelm happens to everyone. Your parents may be tired, anxious about work, stressed about some big bills they have to pay, worried about your older brother's bad behaviour, and concerned about their parents. As a result, they may be less patient than usual. 

Here are nine things from https://psychcentral.com and one from me to help deal with overwhelm. They are all useful. Do as many of them as you can. I was feeling overwhelmed tonight. It helped to talk about it and get a hug.  

Many of you are sitting exams at the moment - here are some quick ways to calm down before an exam. Some of them you could even do during an exam (maybe not the jumping jack one). ​

Have you ever noticed a performer or athlete shake their limbs and jump around? It's called shaking therapy or mindful shaking and can help release tension. You probably shouldn't jump up in the middle of an exam and do it, but you might try it before an exam. You can read more at https://www.healthline.com

Anxiety and panic attacks usually happen at the most inconvenient time. You can't exactly do a 20 minute mindful meditation in the middle of an exam, but there are other things that you can do. Here are nine things that you can do if you need to calm down in a hurry—some of them you could even do in the middle of an exam:

1. Deep breathing—this one works. I know because I have used in a lot. It's quick and easy and has been proven to reduce the symptoms of anxiety.
2. Write it down—journaling is another proven way to reduce stress and anxiety. You may not have time to write a three page journal entry, but you can quickly note your thoughts and feelings to address them later.
3. Smell something calming—lavender has calming properties. You can rub a bit of essential oil on your wrist and smell it when you're feeling anxious.
4. Have a drink of water—if you're dehydrated, you can't concentrate or think properly. By having a drink you hydrate yourself, but it's also a distraction. 
5. Chew gum—this has also been shown to improve mood and reduce anxiety.
6. Relax your muscles—focus on long neck, low shoulders and loose fingers. 
7. Use positive self talk—remind yourself that you are capable and can do this.
8. Look at the evidence—remind yourself that you have overcome every obstacle in the past and can get through this one too.
9. Listen to music—it's not always possible to do this but you could listen to music before an exam or other stressful situation.

According to Very Well Mind*, the right amount of stress can increase your memory performance. But too much stress inhibits learning because the stress hormones that are released impede the formation of memories. This is not helpful if you are trying to learn a new concept or recall an old concept for a test. Stress can also be exhausting which makes it difficult to learn. The good news is there are things you can do to reduce your stress. The Smiling Mind app has free guided meditations and mindful activities - some as short as three minutes that you can do before and during your study. 
* https://www.verywellmind.com/stress-and-your-memory-4158323

This is what I did when the latest Teen Breathe rocked up in my letter box this week. I ran a bath, added some relaxing bath salts, lit a candle and soaked and read. You will find articles about:

• un-bee-lievable bees
• breathing
• bmx 
• racism
• looking on the bright side
• some delicious, healthy chocolate recipes and much more.

Kids helpline has a great article on how to manage anxiety. You can find it at https://kidshelpline.com.au/teens/issues/how-manage-anxiety Everyone feels anxious sometimes but if anxiety is making it difficult to do life - you might need to see a counsellor or psychologist. You can talk to your school chaplain, a teacher, your parents, a friend's mum or your family doctor.