Coping with Stress, Depression & Confidence Issues

Being a teenager can feel like a lot. School, friendships, family, exams, social media, it’s no wonder many young people feel overwhelmed sometimes. Here’s some guidance to help you understand and manage what you’re going through. 

🔥 What Is Stress? 

Stress happens when you feel under too much pressure. A bit of stress can motivate you (like before a test), but too much for too long can affect your mental and physical health. 

Signs of stress: 

• Headaches, stomach aches, or tense muscles 

• Feeling snappy or overwhelmed 

• Racing thoughts or trouble sleeping 

• Finding it hard to relax 

What helps: 

• Take breaks, go for a walk, stretch, or listen to music 

• Break tasks into smaller steps 

• Use calming techniques like breathing or mindfulness 

• Talk to someone you trust about what’s on your mind 

🌫 What Is Depression? 

Depression is more than just feeling sad. It can affect how you think, feel, and behave. It’s not your faultan, d you don’t have to face it alone. 

Signs of depression: 

• Feeling down most of the time 

• No motivation or interest in things you used to enjoy 

• Feeling tired, empty, or hopeless 

• Changes in sleep, appetite, or energy 

What helps: 

• Speak to a trusted adult, teacher, GP or mental health professional 

• Keep a regular routine, even if it’s small things like showering or eating breakfast 

• Do one positive thing each day (even if it’s just getting out of bed) 

• Don’t isolate yourself, stay connected with others 

🌟 Building Confidence 

Confidence means believing in yourself and your abilities. No one feels confident all the time, but you can build it like a muscle. 

Signs of low confidence: 

• Doubting yourself or fearing failure 

• Avoiding challenges 

• Comparing yourself to others 

• Struggling to speak up 

What helps: 

• Focus on your strengths, write them down 

• Try something new, even if it feels scary 

• Set small goals and celebrate progress 

• Speak kindly to yourself, replace “I can’t” with “I’ll try” 

💡 Final Thought: 

You’re not alone, and how you feel right now won’t last forever. If you're struggling, talking helps. You can speak to a parent, teacher, GP or contact a helpline.  

You are strong, even if you don’t feel it right now. Help is always available.