Feeling stressed and low? Ready to take control?

It's best to complete one or two SPARX levels each week, rather than doing them all at once. This gives you time to practise the skills in everyday life with a parent, trusted adult, or friend before moving on to the next level. Each level takes about 30 minutes to complete.

Even if you start to feel better, it's important to finish all seven levels. Finishing all of the levels will help the most and give you the best chance to build skills that last.

Unlike traditional games created primarily for entertainment, serious games are designed to achieve real-world outcomes. SPARX combines immersive gameplay with proven CBT techniques to help young people build practical skills for managing their mental wellbeing.

We wish there was a magic answer to stop people feeling low. Unfortunately, we can’t do that. However, there are some simple things that you can do to improve your mood and health.

Keep yourself busy

Getting on with chores, having some fun, starting a course, or getting a job can help pull your mind out of negative spirals.

Build up your skills

It doesn’t matter what it is—music, work, or a hobby—focus on something productive to stay focused on the positive.

Get your body moving

Endorphins are a natural antidepressant, so make sure you’re building up a sweat for half an hour or more, three times a week, to activate those ‘feel good’ chemicals.

Stay connected

You won’t always feel like it, but try to connect with family, whānau, or anyone who believes in you as much as possible. This could also include connecting with your own culture or church.

Break it down

One by one and bit by bit, solve problems that are getting you down. Deal with one problem at a time and get someone to help if it’s hard.

Keep life in balance

Make an effort to take time for the things you love; to have some fun; to get enough sleep, and to be kind to others. Avoid triggers like drugs and alcohol.

Ask for help

This can be the scariest part but there are loads of people who are able and willing to help you. Talking with someone like a counsellor, a teacher, a friend, a GP, or a youth worker can be a small first step with powerful results. 

Counselling or therapy can really help. Speak to a counsellor, doctor, youth worker, or call a free helpline or look up a good website like The Lowdown.

Seek medical advice

For some people, taking medication such as antidepressants can change everything. Talk with a doctor if you would like to know more.

Usually when we say that someone has depression, it means they've been feeling down, isolated, or unable to enjoy the things they used to enjoy. Depression develops over time, persists, and isn't simply the result of being unwell or something upsetting that has just happened.

Depression can affect how someone feels, thinks, and acts, and may get in the way of everyday life, including school, work, family, or friendships.

Everyone experiences depression differently. Some people feel its effects strongly, while others experience milder symptoms. These feelings can include worrying a lot for no clear reason, feeling stressed, angry, hopeless, or emotionally numb. Sometimes people know why they feel this way, and sometimes they don't.

If you think you might be experiencing depression, you're not alone. Around 1 in 5 young people in New Zealand experience similar feelings. There are many ways to get support and feel better. Consider talking to a trusted adult, school counsellor, healthcare professional, or giving SPARX a try.