Life can feel like a lot to balance—school, friends, sports, parents, and all the extra. If you’re feeling stressed out, anxious, depressed, or low, you’re not alone. When you’re feeling like this, you might think using drugs or alcohol will help you chill, but trust, there are way better moves.
It’s okay to not be okay. And it’s okay to ask for help, learn to cope, and still be a real one. Whatever is going on, you don’t have to handle it alone.
Take care of your mind
You may think that using drugs will help you feel better, make things easier, or solve your problems. The truth is taking drugs just creates new problems. The same goes for using alcohol or vaping.
Stuff like that can mess with your brain, make it harder to handle your emotions, keep healthy relationships, or stay locked in on your goals. It can make you feel like someone you’re not.
Prioritizing your mental health is a good way to reduce your risk of developing a substance use disorder or having an overdose. It’s also a good way to set up your future. Don’t let using substances change or control your plans and take away your opportunities.
When you understand how mental health and drug use relate, you gain the power to make choices that keep you safe and in control, no cap.
You can cope
You can be the GOAT of handling tough moments without turning to substances. Using substances may seem like a quick and easy way to relieve stress, but there are healthy ways to take care of yourself. Channel your energy into the hobbies and activities that bring you joy—anything that’s positive and puts you in a better mental space. Other ways to cope and feel better:
- Take a break when life is too much
- Get active, even just a little
- Go outside and touch grass, literally
- Talk it out with a trusted friend or adult
- Break big tasks into small, doable steps
- Get enough sleep
- Do things you enjoy—gaming, sports, creating art, journaling, hanging with friends, walking your dog
How to help yourself—or a friend
Reaching out for help for yourself or someone else is brave. If you feel like you’re struggling with drug use, your mental health, or both, you don’t have to do it alone. And if you’re worried about a friend, you can be that person who steps up. Here are some ways to take that next step:
- Talk to someone you trust, like a parent, teacher, coach, or school counselor.
- Text or call 988—988 offers 24/7 judgment-free support for mental health, substance use, and more.
- If you or a friend is struggling with opioid use, the Get Help Now helpline is available 24 hours a day, 365 days a year:
- Call 1-800-662-HELP (4357)
- Text 717-216-0905
- Visit these websites:
- Worried about a friend? It takes courage to be the one to start the conversation. Learn how to talk with a friend about mental health or substance use.
Frequently Asked Questions
Mental health is how you think, feel, and handle stress, and life in general. Your mental health affects everything you do—and taking care of your mental health is just as important as taking care of your physical health.
Yes, having those feelings occasionally is okay. But if those feelings don’t go away or start affecting your daily life, it’s okay to reach out for help. You don’t have to do it alone.
If you need help right now, text or call 988 to chat with a trained counselor. 988 offers 24/7 judgment-free support for mental health, substance use, and more.
Teens may use alcohol and other substances to help them cope with mental health challenges like stress, anxiety, and depression. Over time, ongoing use can lead to a substance use disorder. Using substances can also affect teens’ mental health and contribute to the development of some mental health conditions.
If you or a friend are using substances like drugs or alcohol, you may have these signs:
- Mood changes (irritability, defensiveness, anger)
- Academic problems (poor attendance, low grades, disciplinary action)
- Changing friends and a reluctance to have parents/family get to know the new friends
- A ‘nothing matters’ attitude (lack of involvement in former interests, low energy)
- Finding drugs or alcohol in their backpack, room, etc.
- Physical or mental changes
If you’re not sure, it’s always okay to reach out for help. Talk to a trusted adult, or text or call 988. You can also reach out to the Get Help Now helpline, available 24 hours a day, 365 days a year:
- Call 1-800-662-HELP (4357)
- Text 717-216-0905
Other resources to help identify signs of needing help:
Healthy coping skills make a big difference when you’re stressed. Support your mind with these activities:
- Take deep breaths, stretch, or meditate
- Write in a journal
- Talk to a friend or family member
- Spend time outside
- Do activities you enjoy
Signs of an opioid overdose may include:
- unconsciousness or unresponsiveness (doesn't wake up when shaken or called)
- shallow, slow or no breathing
- limpness
- pale skin, with blue lips or fingertips
- slow or irregular heartbeat or pulse
- vomiting or gurgling noises
- slurred speech
- center part of the eye is very small (pinpoint pupils)
Naloxone should be administered at the first sign of overdose symptoms. Follow the instructions on the package. Naloxone won't hurt someone who isn't actually overdosing on opioids.
After giving someone naloxone, call 911 right away! Naloxone is a temporary treatment, and its effects do not last long. Naloxone blocks the effects of opioids on the brain and restores breathing within 2 to 3 minutes. Stay with the person, even if they are conscious, until emergency medical help arrives.
Naloxone is a life-saving medication that can reverse an overdose from opioids—including prescription opioid medications, heroin, and fentanyl. It's safe to use on anyone if you suspect an opioid overdose.
Naloxone should be administered at the first sign of overdose symptoms. Follow the instructions on the package. Naloxone won't hurt someone who isn't actually overdosing on opioids.
After giving someone naloxone, call 911 right away! Naloxone is a temporary treatment, and its effects do not last long. A person who has overdosed and who receives naloxone will usually wake up within 1-3 minutes. Stay with the person, even if they are conscious, until emergency medical help arrives.
Pennsylvania residents can receive free naloxone by mail through NEXT Distro. Watch a short training video, answer a quick quiz, and complete the online request form.
You can also get naloxone at a local pharmacy. A statewide standing order allows pharmacies in Pennsylvania to dispense naloxone without the need to get a prescription from your doctor. Check with your local pharmacy to see if they have naloxone and whether it is covered under your individual insurance plan.
It can be uncomfortable to talk to a friend about their drug use or mental health but being there for them, and showing that you care, can make all the difference. Sometimes starting the conversation can be the hardest part. By using one of these conversation starters, you can open the door to a judgment-free zone where they’ll feel valued, supported, and listened to.
If your friend is open to getting more help, you can share the resources below or help them reach out to a trusted adult like a parent, teacher, counselor, or coach.
You can talk to:
- A parent or family member
- A teacher, coach, or school counselor
- A doctor or mental health professional
- Another trusted adult
You can also text or call 988. 988 offers 24/7 judgment-free support for mental health, substance use, and more. You can also reach out to the Get Help Now helpline, available 24 hours a day, 365 days a year:
- Call 1-800-662-HELP (4357)
- Text 717-216-0905
A trained crisis counselor will talk to you via text or call. Your counselor will ask if you are safe. After they ask about your safety, they will be calm and comforting, listen to you, and provide support. They may also share helpful resources.
Using the 988 Lifeline is free. 988 offers 24/7 judgment-free support for mental health, substance use, and more.