Coping Strategies from Youthline (Plus a Chocolate-Inspired Exercise)

Resilience isn’t about being bulletproof. It’s about bending without breaking, asking for help when you need it, and building habits that keep you steady through the chaos.

At Makana, we’ve teamed up with Youthline not just to raise funds, but to raise awareness around what real, everyday mental strength looks like — and how anyone can build it.

Here’s how.

 Coping Tips from the Team at Youthline

1. Name It to Tame It

   Feeling overwhelmed? Label the emotion. Saying “I’m anxious” or “I’m frustrated” might sound simple, but putting words to feelings activates the thinking part of your brain — and helps dial down the intensity. Try journaling for two minutes each morning in a simple notebook or using your smartphone to catalogue what you’re feeling and why.

2. The 5-4-3-2-1 Grounding Technique

   When your mind races, anchor yourself in the present: identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This simple ritual shifts your focus from stress to sensory experience.

3. Reach Out and Connect
   

   Isolation can amplify negative thoughts. Youthline counsellors recommend scheduling at least one “check-in” call or coffee catch-up per week—even a 10-minute chat with a friend can boost your mood.

4. Set Micro-Goals

   Feeling stuck? Break tasks into bite-sized steps. Instead of “I need to clean my house,” try “I’ll declutter one shelf today.” Each completed micro-goal builds confidence and momentum.

5. Practice Self-Compassion

   Talk to yourself as you would a close friend. When you experience a setback, remind yourself: “It’s okay to struggle. I’m doing my best.” This nurturing inner dialogue is a cornerstone of emotional resilience.

6. Create a circuit breaker

   When negative thoughts start spiralling, change your environment. Step outside. Text a friend. Put on a song that makes you feel good and listen with your eyes closed. Hug your pet (or a cushion!)—physical comfort helps calm the nervous system. Even just splashing cold water on your face can disrupt the cycle and reset your mind.

 

A Chocolate-Inspired Resilience Exercise

We promised you chocolate — and here it is.

This short exercise is a favourite at Makana because it’s both delicious and surprisingly calming. All you need is a single square of chocolate and five minutes.

1. Create a Calm Space

   Find a quiet spot—your favourite chair, a sunny windowsill, or even a cozy corner of your kitchen. Take a few slow, deep breaths to settle in.

2. Engage Your Senses
   

   Hold the chocolate between your fingers. Notice its texture, weight, and temperature. Inhale deeply and savour the aroma of rich cocoa and roasted macadamia.

3. Observe Thoughts Without Judgment

   As you look at the chocolate, thoughts may begin to wander: “I’m too busy for this,” or “Will this even help?” Simply acknowledge any thought that arises, then gently return your focus to the chocolate.

4. Slow-Savor Moment by Moment

   Break off a small piece. Place it on your tongue without chewing. Notice how it melts, the shift in texture, the unfolding flavour. Chew slowly, paying attention to nuances of sweetness, the buttery crunch, and the comforting warmth.

5. Reflect and Journal

   After you finish, take a minute to jot down three words that describe how you feel—perhaps “calm,” “grounded,” or “refreshed.” This mini reflection reinforces the positive impact of pausing and practicing self-care.

This kind of mindfulness helps train your brain to stay present. It calms the nervous system and builds emotional resilience over time. Plus, it’s chocolate — so that’s a win!

Repeat this exercise whenever you need a moment of mindfulness. Over time, you’ll strengthen your ability to pause, observe, and regulate your emotions—a key ingredient in resilience.

 

How Your Support Makes an Impact

This June, Makana’s Dark Chocolate Macadamia Butter Toffee Crunch is specially priced at $26.90—$3 off the usual $29.90. And here’s the sweet part: the $3 you save is donated directly to Youthline. Every bite supports Youthline’s 24/7 helpline, peer support services, and mental health resources for young people across Aotearoa. So when you treat yourself, you're also helping someone reach out for support.

 

Take the Next Step

Resilience is a practice—one nurtured by small acts of self-kindness, connection, and mindful awareness. Try incorporating one Youthline coping strategy and the chocolate-inspired exercise into your week. Then, share your experience (and your favourite three reflection words) on social media with #MakanaMoments, and encourage friends to taste the difference that care and chocolate can make.

Together, we can build stronger minds, support one another, and create sweeter days ahead.