Exhale Wellness

Teen Reset Hub
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Support

Build Your Personal Support Plan

Turn what you learned into a plan you can use in real stress moments.

Safety & Use Guide

My Plan

Personal Stress Plan Builder

Your plan preview will appear here.

Generate your plan to mark this section complete.

Reflection

Exit Reflection

Complete both reflection answers to finish this activity.

Safety Signals

Know When To Escalate

Warning Signs To Act On

  • Big mood or behavior changes that are new or getting stronger.
  • Feeling hopeless, trapped, or like a burden to others.
  • Talking about wanting to die or looking for ways to self-harm.
  • Withdrawing from friends, school, or activities for long periods.

If Risk Feels Immediate

  • Call or text 988 right away.
  • If there is immediate danger, call 911.
  • Stay with the person if safe, and remove nearby harmful items.
  • Tell a trusted adult now, even if your friend says not to.

Source: NIMH Warning Signs of Suicide.

Safety Scenario Practice

Complete one scenario to mark this section done.

Resource Directory

Find the Right Support Fast

Pick a category to narrow resources quickly, or search by what you need right now.

Showing 9 resources

988 Lifeline

Crisis now

24/7 support for emotional distress, suicide crisis, and substance use crisis.

Call/Text/Chat 988

Crisis Text Line

Crisis now

Text-based support with trained crisis counselors in the U.S.

Text HOME to 741741

Domestic Violence Hotline

Safety & abuse

24/7 confidential support for relationship abuse and safety planning.

Call/Text/Chat Options

Childhelp Hotline

Safety & abuse

Help for child abuse situations and immediate guidance from counselors.

Call/Text/Chat Childhelp

National Runaway Safeline

Housing & basics

Support for youth in crisis, planning, shelter, and family communication.

1-800-RUNAWAY + Chat

211 Local Resources

Local services

Connect to local housing, food, counseling, and youth services.

Find Help by ZIP Code

Sources: 988 Lifeline, Crisis Text Line, The Trevor Project, RAINN, National Domestic Violence Hotline, Childhelp, National Runaway Safeline, SAMHSA, 211.

Open at least 2 resource links to complete this activity.

Peer Support

How To Help a Friend Safely

  1. Notice: Check in when a friend seems off or withdrawn.
  2. Ask: Use direct and calm language: "Are you feeling unsafe right now?"
  3. Listen: Stay present, do not judge, and do not promise total secrecy.
  4. Connect: Bring in a trusted adult or crisis line if risk is high.
  5. Follow up: Message or check in again within 24 hours.

Starter Script

"I care about you. I noticed you seem overwhelmed lately. We can talk now, and we can reach out together if you want."

Build My Check-In Message

Your personalized check-in script will appear here.

Evidence Base

How the Adaptive Planner Is Informed

Teen Stress and Safety Signals

  • School load, sleep loss, and anxiety patterns are common youth stress drivers.
  • Bullying and social stress can strongly affect student mental health and school functioning.
  • The planner prioritizes regulation first, then one concrete next step.

Digital and Recovery Patterns

  • Heavy social media pressure can increase anxiety and comparison stress in teens.
  • Sleep protection supports emotion regulation and daytime performance.
  • Short, guided skills improve consistency when energy is limited.

Sources: CDC School Connectedness, CDC Youth Mental Health, AACAP Teen Stress, StopBullying.gov, U.S. Surgeon General Social Media and Youth Mental Health.

Quick Card

Emergency and Next-Step Reminder

Immediate Danger

Call 911.

Emotional Crisis

Call, text, or chat 988 24/7 in the U.S.

Non-Urgent Next Step

Share your plan with a trusted adult and save 2 backup resources today.

See the full Safety & Use guide for emergency and usage details.

Save the emergency card to complete this activity.

Account Controls

Manage My Data and Account

Notification Preferences

Reminders and Encouragement

Daily Reminder Schedule

Choose when Teen Reset Hub should send gentle reminders during the day.

Permission + Device Settings

Notification permission has not been checked yet.

If permissions were denied, use device settings to enable notifications and location access for Teen Reset Hub.

Enable notifications to receive reminders and encouragement.

Security

How Your Data Is Protected

Account + Access

  • Sign in uses secure Supabase Auth (Google SSO and email/password).
  • Each user can only access their own cloud record.
  • Session tokens are managed by Supabase and refreshed automatically.

Storage + Control

  • Cloud saves are protected with Row Level Security policies.
  • Adaptive reset text analysis runs locally in your browser (no third-party AI API).
  • Only app state needed for your experience is stored.
  • You can export your saved data and request full account deletion in Account Controls.

Your data controls are built into this toolkit so you can learn, review, and manage your information anytime.