HOW TO BE LESS SOCIALLY AWKWARD

ReachOut: A guide to conquering social awkwardness

Science of People: 8 Signs You’re Socially Inept & How to Overcome Awkwardness

1. Remember most people aren’t judging you
Everyone is mostly thinking about themselves. If you say something slightly weird or stumble over words, people usually forget it quickly.

2. Focus on the other person
Ask questions about them instead of worrying about how you’re coming across. People enjoy talking about themselves, and it takes pressure off you.

3. Use simple conversation tools
Easy go-to questions help keep things flowing:

• “How do you know everyone here?”

• “What have you been up to lately?”

• “What are you studying/working in?”

4. Don’t fear small pauses
Silence for a few seconds is normal in conversation. You don’t have to fill every gap immediately.

5. Practise social exposure
The more you talk to people (even small interactions like chatting to a barista), the more natural it becomes.

6. Use body language
Smile, make eye contact, and keep your posture open. These signals make you appear confident even if you don’t feel it yet.

7. Accept a bit of awkwardness
Everyone is awkward sometimes. The people who seem confident just don’t panic when it happens.

Simple rule:
Be curious about people rather than trying to impress them.

HOW TO CALL A HELPLINE

ReachOut: How to call a helpline

ReachOut: What happens when I call a helpline

ReachOut: Online community

1. Know why you’re calling
You don’t need a perfect explanation. Even saying “I’m not doing great and I just need someone to talk to” is completely enough.

2. Find the number and a quiet space
Go somewhere you feel comfortable and won’t be interrupted if possible. See Professional & Urgent Help

3. Start simple when they answer
You can say something like:

• “Hi, I’m not really sure how to start, but I could use some support.”

• “I’ve been struggling and wanted to talk to someone.”

• “I’m feeling overwhelmed and needed someone to listen.”

4. The person on the line will guide the conversation
Helpline workers are trained to ask gentle questions and help you talk through what’s going on. You don’t need to lead the conversation.

5. You can share as much or as little as you want
You’re in control. You don’t have to tell them everything if you’re not comfortable.

6. Ask for help or advice if you want it
They can:

• listen

• help you calm down

• suggest coping strategies

• connect you with other resources

7. It’s okay if it feels awkward at first
Many people feel nervous the first time. The counsellor knows that and will help make it easier.

See:  Professional and Urgent help

HOW TO CHOOSE YOUR MOOD

Kids Health: Choosing your mood

ReachOut: How to shake a crap mood

HOW TO HAVE A POSITIVE ATTITUDE (TEENS)

ReachOut: 6 Ways to be #Bodypositive

WikiHow: 9 Ways to have a positive attitude

WikiHow: 3 ways to stay positive in school

1. Focus on what’s going well
Train your mind to notice the good things each day, even small ones. This helps balance the natural tendency to focus on problems.

2. Change your self-talk
The way you talk to yourself matters. Try replacing thoughts like “I can’t do this” with “I’ll figure it out” or “I’ll try my best.”

3. Surround yourself with positive people
Being around supportive, optimistic people can strongly influence your own mindset.

4. Look for solutions, not just problems
When something goes wrong, shift from “Why is this happening?” to “What can I do next?”

5. Practise gratitude
Regularly think about things you appreciate — friends, opportunities, small wins, or experiences.

6. Take care of your body
Sleep, exercise, and good food affect mood and energy more than people realise.

7. Accept that bad days happen
A positive attitude doesn’t mean being happy all the time. It means bouncing back and not letting one bad moment define your whole day.

Simple rule:
A positive attitude comes from the habits you practise every day, not just how you feel in the moment. 😊

HOW TO COPE WITH THE
STRESS OF TRAUMATIC EVENTS

HeadSpace: How to cope with the stress of natural disasters

ReachOut: Dealing with bad world news

ReachOut: How to cope with anxiety about climate

Terrorism

Psychology Today: How to think about terrorism

ChildLine: Worries about the world

1. Acknowledge what you’re feeling
After a traumatic event it’s normal to feel things like shock, fear, anger, sadness, or numbness. There’s no “right” reaction.

2. Talk to someone you trust
Sharing what you’re feeling with a friend, family member, or trusted adult can help you process what happened and feel less alone.

3. Give yourself time
Recovery from trauma isn’t instant. Your mind and body may need time to adjust and heal.

4. Focus on small routines
Keeping simple daily routines (sleep, meals, school/work, exercise) can help bring a sense of stability.

5. Use calming strategies
Things like slow breathing, going for a walk, listening to music, journaling, or spending time outdoors can help reduce stress.

6. Limit things that make it worse
Constantly replaying the event, reading too much about it online, or isolating yourself can sometimes increase stress.

7. Reach out for professional support if needed
Counsellors, psychologists, or support services can help you work through trauma safely.

In Australia, you can contact services like Kids Helpline (1800 55 1800), which is available 24/7 for confidential support.

Simple rule:
Healing from trauma is a process — being patient with yourself and getting support can make a big difference.

HOW TO GET YOUR PARENTS TO TRUST YOU

WikiHow: 3 ways to gain parental trust as a teen

WikiHow: How to get your parents trust back

1. Be honest
Even about small things. If parents catch lies, trust drops fast. Being upfront (even when it’s uncomfortable) builds credibility.

2. Do what you say you’ll do
If you say you’ll be home at a certain time, call them, or finish something — follow through. Consistency builds trust over time.

3. Communicate more, not less
Tell them your plans instead of making them guess. Example:
“I'm going to Sarah’s house tonight, we’ll probably watch movies and I’ll be home around 11.”

4. Show responsibility
Things like helping around the house, managing your school/work, and handling your own problems show maturity.

5. Don’t hide mistakes
If you mess up, own it. Parents usually trust people more when they admit mistakes rather than cover them up.

6. Give them reassurance
Sometimes parents worry because they care. Things like texting when you arrive somewhere safely can help build trust.

7. Be patient
Trust usually builds slowly through repeated behaviour, not one conversation.

Simple rule:
Trust grows when your actions repeatedly match your words.

HOW TO TALK TO ADULTS 

1. Choose an adult you trust

e.g. parent, aunts/uncles, teachers, school counsellors, doctors etc.

Remember: if they are concerned for you, or someone else's welfare, they may need to reach out to a professional to guide them, and you.

2. Think about what you want from them - and tell them

e.g.

"Please I need to get this off my chest but I ask that you just listen and don't give me advice"

"Can you please give me some advice .." 

"Can you please support me with .."

"Can you please help me solve [a problem]"

"Please help me get to [professional help or another help source e.g. teacher]"

Remember: if they are concerned for you, or someone else's welfare, they may need to reach out to a professional to guide them, and you.

3. Think about how you feel about telling this person and use that feeling in your words

e.g.

"I'm afraid you may be mad at me .."

"I feel ashamed about this .."

"This is really embarrassing but .. "

4. Practice - think about what you want to say, you can write it down, and say it out loud

5. Choose a time when they are not too busy or too distracted 

e.g. talking in the car can be a good time

Note: It could be a good idea to set up a time with them beforehand, especially if they are a teacher or school counsellor.

6. Don't like face-to-face .. You can use YourCrew to text, share your safety plan, share a page in your journal, use the 'don't have the words' function (found in the emergency button) and even call a member of your Crew 

Other:

ReachOut: How to have difficult conversations

HOW TO TALK TO PEOPLE YOU ARE HELPING

1. Listen. It is incredible how having someone actively listen to you and accept how you feel about something helps someone solve their own problems or recognise, sometimes with your help, the need to speak to parents, a doctor or other professional service.

2. Validate their feelings. You don't have to agree but try and put yourself in their shoes and understand how they feel. Let them speak without interruption. Reflect back what they have said to you without giving your judgement.  e.g.:

"That sounds like a terrible thing you have been through..."

"I understand why that would make you feel this way."

3. Communicate your support - let them know you are here to support and help them.

"I can help you get the help you need, let's go and talk to ..."

"Do you want me to help you talk to your parents?"

"I'm here for you to talk to whenever you need."

If this a really difficult topic for you, say:

"This is bigger than both of us. I would like to ask an adult for help" or

"This is bigger than both of us, I think we need to make an appointment with [GP, psychologist, school counsellor or other professional]"

You can also call KHL, or 000 if an emergency, and ask their advice

4. Give praise. 

"That was really brave of you to tell me about ..."

"I'm so honoured you have chosen me to talk about .."

5. Show trust. Show them you trust how they feel and involve them in coming up with their own solutions. e.g

"I can understand why you feel bad about that. How could you handle that conversation differently next time?" 

6. Control your emotions. If what they tell you is difficult to hear, take a deep breath and let them finish. Try not to judge or show disapproval or shock. If you need help refer to 7 below.

7. Professional Help. If you feel uncomfortable with the topic or it is something you feel needs professional help. Tell them 

"This is bigger than both of us, I think we need to make an appointment with [GP, psychologist, school counsellor or other professional]"

Services like Kids Helpline (1800 55 1800) are available 24/7 for confidential support - for any reason.

Help them get to the help they need. 

8. Look after yourself. Sometimes it can be hard to support someone. It can also trigger some feelings in you that you find hard to cope with. Make sure you have a good support network around you - set up your own Crew - and talk to them if you need support. 

HOW TO SAY SORRY TO YOUR MUM

WikiHow: How to say sorry to your mother after a mistake

t’s easy to assume our mums will always forgive us. They often support us through mistakes and setbacks, but that doesn’t mean an apology isn’t important. When we’ve done something wrong or hurt someone we care about, acknowledging it matters.

Apologising to your mum can feel difficult. Pride can make it hard to admit we’ve made a mistake or let someone important down, but owning up takes courage and shows respect for the relationship.

1. Say it clearly
Start with a simple, genuine apology:
“Sorry Mum, I shouldn’t have done that.”

2. Take responsibility
Avoid blaming others or making excuses. Show you understand what you did wrong.

3. Acknowledge how it affected her
For example:
“I know that probably upset you” or “I get why you were annoyed.”

4. Explain if needed (but don’t justify it)
You can share what happened, but keep the focus on owning your mistake.

5. Show you’ll do better next time
Say what you’ll change:
“I’ll make sure I tell you next time” or “I won’t do that again.”

6. Show it through actions
Sometimes helping out or being extra considerate afterwards can reinforce the apology.

Simple rule:
A good apology is honest, takes responsibility, and shows you’re trying to improve.

HOW TO SAY SORRY TO YOUR DAD

Blogger: Sorry messages for dad

1. Say it directly
Start with a clear apology:
“Sorry Dad, I shouldn’t have done that.”

2. Take responsibility
Own what happened without blaming anyone else.

3. Show you understand why he’s upset
For example:
“I get why that annoyed you” or “I understand why you were frustrated.”

4. Keep it honest and simple
You don’t need a long explanation. Being genuine matters more than saying the perfect thing.

5. Say what you’ll do differently
For example:
“I’ll make sure I tell you next time” or “I’ll handle it better next time.”

6. Show it through actions
Following through and doing better next time helps rebuild trust.

Simple rule:
A sincere apology + better actions next time = stronger trust.

HOW TO TALK ABOUT YOUR MENTAL HEALTH CONCERNS

Health Direct: How to talk about your mental health

Think Mental Health: How to start the conversation

1. Choose someone you trust
Pick a friend, family member, teacher, or another trusted person you feel comfortable opening up to.

2. Start simple
You don’t need to explain everything at once. You could say:

• “I haven’t been feeling like myself lately.”

• “I’ve been struggling a bit and wanted to talk about it.”

• “Can I talk to you about something that’s been on my mind?”

3. Share what you’re comfortable with
Explain what’s been going on, how you’ve been feeling, and how long it’s been affecting you. You’re in control of how much you share.

4. Be honest about what you need
Sometimes you might just want someone to listen. Other times you might want advice or help.

5. Give them time to respond
The person might not know exactly what to say right away, but that doesn’t mean they don’t care.

6. Consider extra support if needed
If things feel overwhelming, talking to a professional or a support service can help. In Australia, services like Kids Helpline (1800 55 1800) are available 24/7 for confidential support - for any reason.

Simple rule:
You don’t have to carry everything on your own; starting the conversation is often the hardest step. 💛

HOW TO COPE AFTER LOSING SOMEONE TO SUICIDE

Help Guide: Coping with a loved one's suicide

Beyond Blue: After a suicide loss

CMHC: Coping With Losing a Friend, Partner, Or Family Member to Suicide

1. Allow yourself to feel what you feel
Grief after suicide can include sadness, anger, confusion, guilt, or shock. All of these reactions are normal.

2. Don’t blame yourself
Many people ask themselves “What if I had done something differently?” after a suicide. It’s a very common thought, but one person alone is not responsible for another person’s actions.

3. Talk about the person and your feelings
Sharing memories, talking about what happened, or expressing how you feel with friends, family, or support groups can help with processing the loss.

4. Be patient with your grief
Grief doesn’t follow a straight timeline. Some days may feel okay and others may feel very heavy. Healing usually happens gradually.

5. Take care of basic needs
Sleep, eating, moving your body, and staying connected to people can help support your mental health during a difficult time.

6. Find ways to honour their memory
Some people cope by doing things like writing letters, creating something in their memory, supporting a cause, or sharing stories about them.

7. Seek support if you’re struggling
Losing someone to suicide can be extremely heavy to carry alone. Counsellors, support groups, and helplines can help you process the grief.

Services like Kids Helpline (1800 55 1800) are available 24/7 for confidential support - for any reason.

Simple rule:
Grieving someone lost to suicide is complex, and getting support and giving yourself compassion can make a big difference.

See: Professional and urgent help