A BRIGHTER DAY

Teen Survival Toolkit

What do we do?

A Brighter Day unites depression and stress
resources with teenagers and young adults.

We do this by promoting mental health
education through our website and
community-building events.

A Brighter Day Charity Virtual Gala 2021

NEED TO TALK?

TEXT “BRIGHTER” TO 741741

Reach out for help now!

Resources

If you need help, please reach out now

Immediate Emergency Services Call 911
National Suicide Prevention Lifeline Call 988
Immediate Mental Health Resources and Essential Services Call 211

TEXT HOTLINES

Alameda County
Text “SAFE” to 20121
Contra Costa County
Text “HOPE” to 20121
Crisis Text Line
Text “HOME” to 741741
National Alliance of Mental Illness
Text “NAMI” to 741741
National Domestic Violence Hotline
Text “START” to 88788
San Francisco Suicide Prevention
Text (415) 200-2920
The Trevor Project (LGBTQ+)
Text “START” to 678-678
Veterans Crisis Line
Text 838255

CRISIS SUPPORT HOTLINES

Alameda County
Call 1-(800)-309-2131
Contra Costa County
Call 1-(800)-833-2900
National Alliance of Mental Illness
Call 1-(800)-950-6264
National Domestic Violence Hotline
Call 1-(800)-799-7233
City of San Francisco
Call 1-(415)-781-0500
The Trevor Project (LGBTQ+)
Call 1-(866)-488-7386
Veterans Crisis Line
Call 1-(800)-902-5437

Signs and Symptoms of Depression

Symptoms of Depression:

  • Aches, pains, headaches, or cramps that won’t go away
  • Crankiness or irritability
  • Decreased energy
  • Digestive problems that don’t get better, even with treatment
  • Fatigue
  • Feelings of guilt, worthlessness, and helplessness
  • Loss of interest in things once pleasurable, including sex
  • Insomnia, early-morning wakefulness, or sleeping too much
  • Overeating, or appetite loss
  • Persistent sad, anxious, or “empty” feelings
  • Pessimism and hopelessness
  • Restlessness
  • Suicidal thoughts or suicide attempts
  • Trouble concentrating, remembering details, and making decisions

CRISIS SUPPORT HOTLINES

  • Always talking or thinking about death
  • A sudden switch from sadness to extreme calmness, or appearing to be happy
  • Deep sadness, loss of interest, trouble sleeping and eating (that gets worse over time)
  • Making comments about being hopeless, helpless, or worthless
  • Saying things like “It would be better if I weren’t here” or “I want out”
  • Taking risks thatcould lead to death, such as driving through red lights
  • Talking or thinking about suicide

NEED TO TALK?

TEXT “BRIGHTER” TO 741741

Reach out for help now!

Prevention

While there is no sure way to prevent depression, these strategies may help!

What you can do:

  • Take steps to control stress, increase resilience and boost self-esteem to help handle issues when they arise
  • Practice self-care, for example by creating a healthy sleep routine and using electronics responsibly and in moderation
  • Reach out for friendship and social support, especially in times of crisis
  • Get treatment at the earliest sign of a problem to help prevent depression from worsening
  • Maintain ongoing treatment, if recommended, even after symptoms let up, to help prevent a
    relapse of depression symptoms

Here are other tips and strategies that may help you during treatment for depression:

  • Always talking or thinking about death
  • A sudden switch from sadness to extreme calmness, or appearing to be happy
  • Deep sadness, loss of interest, trouble sleeping and eating (that gets worse over time)
  • Making comments about being hopeless, helpless, or worthless
  • Saying things like “It would be better if I weren’t here” or “I want out”
  • Taking risks thatcould lead to death, such as driving through red lights
  • Talking or thinking about suicide

Beyond Treatment: Things You Can Do

What is Self-Care?

  • When we feel stressed, overwhelmed, or burnt out, we can start to neglect the basics of looking after ourselves.
  • Self-care is about meeting your basic needs so you can be physically and
    mentally healthy.
  • Our nutrition, movement, and sleep affect on our brain and mental health,
    which is why it’s important to self-care – especially if you struggle with your
    mental health.
  • Self-care is anything you enjoy doing that helps make you happy and
    maintains your physical, mental, or emotional health.
  • It’s when you take the time to take care of yourself.
  • Sometimes, the term ‘self-care’ is misused to describe things you might buy – like a manicure or smoothie. These things might be pleasant, but they don’t necessarily add up to self-care.
  • It can be simple everyday pleasures like listening to your favorite music,
    reading a book or going for a run.

Some examples of self-care:

  • Eating a healthy meal
  • Watching a movie you enjoy
    Drinking water
  • Getting a manicure
    Practicing a good sleep routine
  • Spending time with people you love
  • Taking a shower or bath
    Watching your favorite sports team
  • Spending time outside
    Getting creative: painting, journaling, writing poetry, doing photography, etc.
  • Spending time with your pet
    Play a video game
  • Brushing and flossing your teeth
  • Doing a kind act for someone else

NEED TO TALK?

TEXT “BRIGHTER” TO 741741

Reach out for help now!

In Memory of
Jake Kallen

Every year, tens of thousands of teenagers struggle with depression, suicidal thoughts, deep sadness, isolation, stress, and the feeling of helplessness.

A Brighter Day Charity Virtual Gala 2021

This Teen Survival Toolkit was created to help educate parental figures about depression and share resources to find help for someone struggling with their mental health.

From my family to yours, I thank you for being part of A Brighter Day.

Elliot Kallen, Founder

A Brighter Day Charity Virtual Gala 2021
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