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Mental Health


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If you think you will act on your suicidal thoughts, call one of these crisis numbers.
​NOTE: These numbers are for Australia.

000
If you feel that you will act on your suicidal thoughts.
 
Lifeline
13 11 14
Call 24/7 for crisis support and suicide prevention services. Text support: 0477 13 11 14
 
Suicide Call Back Service
1300 659 467
24/7 free counselling and support.
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1.         Avoid drugs and alcohol
2.         Be grateful
3.         Be kind
4.         Eat healthy foods
5.         Get enough sleep
6.         Get outside
7.         Limit screen time
8.         Move your body
9.         Practise mindfulness
10.      Stay hydrated
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A 2019 study found that spending at least 20 minutes a day outside in nature can lower your stress hormone levels. If you spend more than 20 minutes outdoors, your cortisone levels will be even lower.* Wear a parka and take an umbrella if it's cold and wet. If it's hot and sunny, try getting outside in the morning or the evening. Go with a friend if you need extra motivation.

Ideas to get outside:
  • Go for a walk
  • Play frisbee
  • Go for a bike ride
  • Swing on a swing
  • Do some gardening
*https://www.sciencedaily.com/releases/2019/04/190404074915.htm

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Research has shown that helping others and being kind makes us happier too.*

Ways to be kind:
  • do a chore when it's not your turn
  • compliment someone
  • write someone a thank you note
  • ring someone just to say hi
  • leave a nice comment on someone's social media post.
*https://www.randomactsofkindness.org/the-science-of-kindness
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Mindfulness is the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment and aware of our thoughts and feelings without getting caught up in them.*

Ideas to practice mindfulness:
  • soak in the bath
  • bake something
  • learn a new skill
  • play a board game
  • the five senses exercise - find one thing you can taste, two things you can smell, three things you can hear, four things you can feel and five things you can see.
*https://www.headspace.com/mindfulness/mindfulness-101
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According to Health Direct, “If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues.” When you exercise, chemicals that make you happy, such as endorphins and serotonin, are released in your brain.*

Creative ways to move your body:
  • skateboarding
  • jump rope
  • dance 
  • ride a unicycle
  • ​Pilates
*https://www.healthdirect.gov.au/exercise-and-mental-health

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There has not been a lot of research done into the mental health benefits of creative pursuits, but the general consensus is that it relieves stress and improves general well-being. Being creative is a great way to practice mindfulness.

Ways to get creative:
  • draw
  • play an instrument
  • photography
  • crochet
  • ​write a song
​Beyond Blue
1300 22 4636
Call 24/7 for advice, referral and support from a mental health professional.
 
Kids Helpline
1800 55 1800
24/7 private and confidential phone and online counselling service for young people aged 5 to 25.
 
13YARN
13 92 76
24/7 national crisis support line for Aboriginal and Torres Strait Islander people.
 
Butterfly Foundation
1800 33 4673
8am - midnight, every day
Support for eating disorders and body image issues.
 
Headspace
1800 650 890
Support and information for young people 12-25.
 
QLife
1800 184 527
3pm - midnight local time every day.
Phone and online anonymous and free LGBTI peer support.
ReachOut
https://au.reachout.com
Online support for 14-25 year-olds and their parents
 
Headspace
https://headspace.org.au
National Youth Mental Health Foundation for 12-25 year olds.
 
The Butterfly Foundation
https://butterfly.org.au
Support for eating disorders and body image issues.
 
Youth Beyond Blue
https://www.beyondblue.org.au/who-does-it-affect/young-people
Information on anxiety and depression for 12-25 year olds.
 
Right By You
https://rightbyyou.org.au
A website for teens, by teens with information on how to identify and help a friend who is struggling with suicidal thoughts.

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​Smiling Mind
https://www.smilingmind.com.au
Developed by psychologists and educators to bring balance to your life. Free resources for children and adults.
 
Calm Harm
https://calmharm.co.uk
A free app that helps you to manage the urge to self-harm.
 
Worry Watch
https://worrywatch.com/#worry-watch-app-mental-health-wellness
Diary style app with inspiring quotes and affirmations.
 
Mindshift
https://www.anxietycanada.com/resources/mindshift-cbt/
CBT skills to overcome anxiety.
 
Bloom – CBT and self-care
https://www.enjoybloom.com
Described as self-therapy with a range of videos, journal prompts, mindfulness exercises and more.
 
Happify
https://www.happify.com
Science-based activities and games that can help you overcome negative thoughts, stress, and life’s challenges.
 
Wysa
https://www.wysa.io/wysa
AI chatbot uses CBT and DBT to help users.
 
Beyond Now Suicide Safety Plan
https://www.beyondblue.org.au/get-support/beyondnow-suicide-safety-planning?
Guides you through a suicide safety plan so that you know what to do when you’re struggling.
 
Recovery Record
https://au.reachout.com/tools-and-apps/recovery-record
Designed to help people who are recovering from eating disorders or who have concerns around eating and body image.
Mental Health Toolkit by Mandy Lun
www.teentoolkit.net

The Everyday Resilience Journal by Michelle Mitchell
Great book for 8-12 year olds.
 
Good Selfie by Turia Pitt 
One of my favourites. Beautifully presented information about topics such as gratitude, confidence, self-talk and hard times.
 
Good Thinking: A Teenager's Guide to Managing Stress and Emotion Using CBT by Sarah Edelman and Louise Remond
 
Don’t Sweat the Small Stuff for Teens by Richard Carlson
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