When things feel really heavy

Maybe it's been building for a while. Everything feels grey. Things you used to love feel pointless. You're tired but can't sleep, or you sleep all the time and still feel tired. You're pretending you're fine at school and then lying on your bed staring at the ceiling. Or maybe it's worry, a constant tight feeling that won't go away.

If this sounds like you, you're not weak, you're not being dramatic, and you're definitely not the only one. A lot of people your age feel like this at some point. It's more common than most people realise, because most people hide it.

It's not weakness

Feeling this way isn't a sign that something's wrong with you as a person. It's a sign that you're carrying a lot, or that your brain and body are struggling right now. It happens to strong people, funny people, smart people, people whose lives look fine from the outside.

And it can get better. That's worth holding onto, even if you can't feel it right now.

Tell someone

The single most helpful thing you can do is tell someone. You don't have to have the right words. You don't need to explain why. You can just say: "I haven't been feeling okay for a while."

Who you tell is up to you. It could be:

• A parent or someone in your family.
• A teacher, coach or school counsellor.
• Your GP.
• A friend, though it's important to also tell an adult, because friends shouldn't have to carry this alone either.

If saying it out loud feels impossible, write it down and give them the note, or send a message.

People you can contact any time

These are free, and you can use them day or night:

• 1737, free call or text any time, to talk with a trained counsellor.
• Youthline 0800 376 633, or free text 234.
• What's Up 0800 942 8787, for anyone under 19.

If you're in danger or thinking about ending your life, call 111 now, or tell an adult near you straight away. You deserve help, right now.

Things that can help a little, day to day

These won't fix everything, but they can make the load a bit lighter while you get support:

• Get outside for a bit, even for five minutes.
• Eat something, even if you're not hungry.
• Try to keep some kind of sleep routine.
• Spend time with someone, even if you don't talk much.
• Do one small thing you used to enjoy, even if it doesn't feel the same.
• Go easy on yourself. Getting through the day is enough right now.

If you're worried about a friend

If a friend has told you they feel like this, or they've mentioned hurting themselves, tell a trusted adult. Even if they asked you not to. It can feel like breaking their trust, but it's how you keep them safe, and it's too much for you to carry on your own.

You matter

Whatever you're going through, you matter, and you don't have to get through it alone. Reaching out is not giving up. It's the brave, sensible thing to do, and it's often where things start to turn around.