You don't have to figure it out alone.
MindLink is a safe, supportive space where young people can learn, connect and get the help they need.
How are you feeling today?
It's okay to feel however you feel. Pick one and we'll point you somewhere useful.
Nothing you pick is saved or sent anywhere.
Mental health basics
Short, plain answers to the questions many young people have. Open any topic to read more.
What is mental health?
Mental health is how you think, feel and cope with everyday life. Everyone has it, and like your physical health, it can be good on some days and harder on others.
Looking after it is normal. Struggling sometimes doesn't mean something is wrong with you.
Stress and anxiety
Stress is your body's reaction to pressure, like exams, money or family worries. Anxiety is worry that keeps going, sometimes without a clear reason.
You might notice racing thoughts, trouble sleeping, a fast heartbeat or a tight chest. Things that can help:
- Slow breathing: in for 4 seconds, hold for 4, out for 6.
- Breaking big tasks into small steps.
- Talking to someone you trust.
Low mood and depression
Everyone feels down sometimes. If sadness, tiredness or losing interest in things you used to enjoy lasts for two weeks or more, it may be depression.
Depression is common and it can be treated. Talking to a health worker or counsellor is a good next step.
Feeling lonely
Loneliness is common, especially when you move away from home to study. Small steps help: message one person, join one club or group, or say hello to someone in class.
Everyday self-care
- Keep a regular sleep time, and put your phone away before bed.
- Eat regular meals and drink water.
- Move your body, even a short walk.
- Spend time outside and with people who make you feel good.
- Take breaks from social media when it makes you feel worse.
When to get help
Reach out for help if difficult feelings last for weeks, stop you from studying, sleeping or eating, or if you have thoughts of hurting yourself. See where to get help.
A space to share, without judgement
Connect is a peer support space where young people can talk about what they're going through and support each other. It is guided by clear rules and moderated, so it stays safe.
Opening after testing with studentsOur community guidelines
- Be kind. Listen first, and respond the way you'd want someone to respond to you.
- Keep it private. What's shared here stays here.
- Share experiences, not medical advice.
- If someone may be in danger, tell a moderator and point them to Get support.
Where to get help
MindLink is here for early support. It doesn't replace professional care, so here is where to turn when you need more.
- Someone you trustA friend, family member, lecturer, or a church or community leader. Saying it out loud is often the first step.
- Your school or universityThe counselling office, student affairs office or campus clinic can listen and help you plan next steps.
- A clinic or health centreA nurse or doctor can check how you're doing and refer you to a counsellor or mental health service.
- A free helplineLifeline/Childline Zambia: call 933 or 116, free of charge.
Signs it's time to reach out: feelings that last for weeks, trouble sleeping or eating, pulling away from friends, falling behind in school, or thoughts of hurting yourself.
Why MindLink exists
MindLink is youth-led and focused on early support, awareness and guidance. It does not replace professional services.
Many young people, especially students, live with stress, anxiety, low mood and loneliness. Support can be expensive, far away or hard to find, and stigma stops many people from speaking up. Problems often go unnoticed until they become serious.
MindLink offers a simple, low-cost and low-data place to start: clear information, a safe peer support space, and guidance on where to get help. It is being developed through the Mukuba University Innovation Pod at the Copperbelt University and tested with students.