notmynoise

For teens

Start with what happened—not what it supposedly says about you.

Feeling judged, left out, or unsafe can make every school day feel bigger. You do not have to diagnose yourself or solve it alone.

Find my first stepTry a private check-in
Two friends talking on a quiet park bench with attentive, unforced body language.

First, separate the possibilities

Anxiety and an unsafe situation need different responses.

You can work with an anxious prediction. Bullying, threats, harassment, or harm need support from an adult who can help make the situation safer.

01

Name the event

Write down what was said or done, where it happened, and who was there.

02

Name the prediction

Try: “My mind predicts everyone will judge me.” A prediction can feel real without being a fact.

03

Choose one trusted adult

A parent, relative, teacher, coach, school counselor, or another adult can help you decide what to do next.

If exclusion or bullying may be involved

What is happening is not proof that something is wrong with you.

Start with one concrete sentence. If the first adult does not help, tell another adult. If anyone is in immediate danger, contact local emergency services now.

How to talk to an adult about bullying ↗
  1. 01

    Begin plainly

    “Something at school is making me feel unsafe or left out, and I need help thinking it through.”

  2. 02

    Share one example

    Describe one recent event instead of trying to prove the whole pattern at once.

  3. 03

    Ask for a next action

    “What can we do today to make tomorrow safer or easier?”

Short guides

Choose one idea that fits today.

These guides are optional. Stop if one is enough, or return later.