Staying well during Year 12 with Nick and April

Year 12 is a wild ride, so if you’re feeling overwhelmed or burnt out, you’re not alone. In this video, Year 12 student Nick chats with April – she’s 22, has been through it all and knows what actually helps (and what doesn’t). They talk through topics like managing stress, taking care of yourself, staying on top of social media, and getting support. 

Watch their full chat below, or jump to what you need for more practical tips: 

• Managing stress

• Looking after yourself

• Taming your social media use

• Getting support

• Figuring out life after Year 12

Video transcript.

How to manage stress in Year 12

Start here:

• Try the 5-4-3-2-1 technique to feel more grounded: name 5 things you see, 4 you can touch, 3 you hear, 2 you can smell, and 1 you can taste.

• Use the 4-4-4 breathing technique to calm your nerves: inhale for 4 seconds, hold for 4, exhale for 4. Repeat for a few minutes until you feel calmer. 

• Spend 5 minutes writing down everything that’s on your mind without judging or editing what you write.

• Use the ‘Pomodoro’ method to reduce burnout and improve concentration: 25 minutes’ study, followed by a 5-minute break.

• Try a one-minute stress hack like watching (or drawing) this Zentangle.

Keep it up:

• Add a beginner mindfulness meditation to your daily routine, or try an app like Smiling Mind.

• Practise self-compassion – talk to yourself like you would a friend. Learn how to talk yourself up. 

• Schedule breaks to rest or to do something calming. Get tips on how to manage your time while studying.

• Say ‘no’ when you’re feeling overloaded, to avoid burnout. You can’t do everything, and that’s okay.

• Set realistic goals that work for you; don’t just do what’s expected of you.

• Stress can come from different sources – check out our guides to dealing with parental expectations and cultural pressure.

• Explore our study stress resources, like our exam checklist or our study hacks and coping strategies from students who’ve been there.

Want more? Psychologist Rashida Dungarwalla explains below how to handle spiralling thoughts.

Video transcript.

Ways to look after yourself every day

Start here:

• Try this 5-minute stretching routine to relieve tension after you’ve been sitting for long periods.

• Step outside for 10 minutes of sunlight and fresh air.

• Turn off your phone or put it on ‘Do Not Disturb’ for 15 minutes to give your mind a break from the stimulation.

• Do one act of self-care today. This could be dancing around your room, painting your nails, connecting with your community or walking your dog.

Keep it up:

• Prioritise getting a good night’s sleep – getting 7–9 hours can be hard to put first in Year 12, but it's worth it. Try winding down with a set routine: same sleep time, no screens 30 minutes before lights out.

• Eat a variety of healthy meals and nutritious snacks.

• Move your body: walk, dance, swim, do yoga, go to the gym, do a YouTube workout – whatever feels good. If it’s fun, you're more likely to stick with it.

• Schedule screen-free breaks into your study time. Your brain will thank you. 

• Read our guide to being awesome at self-care.

Take control of your social media habits

Start here:

• Set a 30-minute scrolling timer and notice how you feel after that time: calm, or drained?

• Turn off notifications for an hour and enjoy the peace.

• Get a mate to lock you out of your apps if you’re having a hard time taking a break.

Keep it up:

• Use tools like Screen Time (iPhone), Digital Wellbeing (Android) or Forest to limit your screen time.

• Follow creators who inspire you, and unfollow whatever drags you down.

• Plan regular offline time, like catching up with friends or going solo to a cafe, beach or museum. If going out isn’t easy for you, try home-based breaks like journalling, drawing or phone-free family time.

• Read our guide to taming your social media use.

Want more? Watch SCB’s skit about how not to let comparison get the best of you.

Video transcript.

Figuring out life after Year 12

Start here:

• List five things you’d love to do after Year 12. They could be a road trip, part-time job, uni course, volunteering or a creative project. What brings you joy?

• Chat to a friend in your year – chances are, they’re dealing with the same feelings.

• Watch Alex, Anisha and Mia yarn about finding their paths after Year 12.

Keep it up:

• Watch stories from others who’ve been in your shoes, like Amy or Christo.

• Explore your options with an open mind. Look into uni, TAFE, apprenticeships, gap years or work. Remember: there’s no single ‘right’ path. 

• Chat with a careers adviser about pathways and opportunities. 

• Set life goals beyond study, like creative projects, family time or travel.

• Read our guide to handling fear about the future in Year 12.

Get support when you need it

Start here:

• List three people or support services you’d feel comfortable reaching out to. Save their contact info somewhere that’s easy to find.

• Text a friend. Even just saying, ‘Hey, today was tough’ can help you feel better.

• Join a free, text-based chat with a peer worker using ReachOut PeerChat. It’s free and confidential, and speaking with someone who’s been in your shoes can give you some great insights.

Keep it up:

• Build a support network: this might include family, teachers, coaches, friends, elders or mentors.

• Learn how to talk to someone you trust about how you’re feeling. If you’re from a cultural background where mental health isn’t openly discussed, check out our guide to talking to your parents about wellbeing.

• Remember that you’re not weak for needing help, especially if you’re juggling family responsibilities or cultural expectations.

• Find out what professional help is available to you. Chatting to a teacher, school wellbeing team, or a GP is a great place to start.

• Read up on how to find affordable professional helpor what it’s like to see a therapist.

Want more? Watch Alex’s story of reaching out to a trusted person for help with anxiety in Year 12.

Video transcript.