Your wellbeing during puberty

Puberty is a time when you grow a lot physically and mentally. This means you need a lot of sleep – between 9 and 10 hours a night. Find out more about how much sleep you need.

Some people going through puberty feel hungrier. Eating healthy food will help your body grow and will help you feel better too. Learn about healthy eating for young people.

Acne is normal and common during puberty. Hormone changes can make your skin oilier, especially on your face, neck, back, and chest – and mean you get acne or pimples in those areas.

Take care of your skin by washing it often with gentle cleansers. Some people have very bad acne and may be able to get treatment to manage their acne. Some types of contraception can help with acne too. Talk to your usual doctor if you’re worried about your acne.

Your sweat glands develop when you go through puberty. This can make you sweat more and can cause body odour.

Showering daily and using deodorant can help.

When you’re going through puberty, it’s normal for your emotions to become stronger, more intense, and to change quickly. Sometimes this happens because your brain is developing and your hormones are changing. Other times it can happen because of something else – like you haven’t had enough sleep, you aren’t eating well, or you’re feeling pressure or conflict with your friends.

It can help to know that you might experience these intense and changeable emotions. And make sure you're: getting enough sleep, eating well, and making sure you have a supportive group around you.

It can also help to talk to someone about how you’re feeling, like:

• Youthline has a free, confidential helpline. It’s available 24/7, over the phone, on text, webhcat, and WhatsApp

• Your school counsellor

• A youth worker

• Another adult you trust

It’s normal to have vaginal discharge and for it to have a slight smell. The vagina has lots of good bacteria that keep our bodies healthy.

It’s important to use water only to wash your vulva (outside your body). Don’t use soap or other hygiene products on your vulva and don’t wash the inside of your vagina (inside your body) as this can upset the balance of vaginal bacteria. Learn more about taking care of your vagina.

Starting your period is part of puberty. As well as bleeding, your period can bring changes in mood and physical symptoms known as premenstrual syndrome (PMS). Keep comfortable by:

• Using the right period product for you

• Learning about the menstrual cycle

• Learning how to manage your period

Penis and testicles should be washed daily with warm water. If your penis has a foreskin, pull it back gently and wash underneath. You don’t need to use soap. But if you want to, make sure it’s gentle and fragrance-free.

An erection is when the penis fills with blood and becomes hard. These can happen when you’re a child but happen more often during puberty.

Erections can happen:

• When you don’t expect them

• For no reason

• When you’re aroused

• From non-sexual touch

• When you wake up

There’s no normal number of erections. How many you have will depend on the stage of puberty you’re in. As you get older and your hormones stabilise, you’ll have fewer unexpected erections.

Erections can be upsetting or embarrassing if you’re not expecting them. If this happens, you can:

• Try to think of something else

• Hide your erection

• Go to the bathroom

Puberty can make increase your sexual attraction and make you curious about sex and masturbation.

Sex should feel fun, and safe every time. Safer sex is about keeping yourself – and the people that you have sex with – as physically and emotionally safe as you can. This means protecting yourselves against pregnancy and STIs, and making sure that the experience feels safe for everyone involved. Learn more about how to have safer sex with the five Cs (communication, consent, contraception, condoms and lube, and check for STIs).

Masturbation is touching your own genitals (private parts), or body, in a way that gives you sexual pleasure. It’s common for people to feel like they want to masturbate during puberty. It can be a helpful way to explore your body and your likes, dislikes, and be more comfortable with your sexuality. Always masturbate in a private place.

Young people process alcohol and drugs differently to adults, and they can be harmful to your health.

It’s illegal to purchase alcohol if you are under 18 and in most cases, it’s illegal to supply alcohol to an under 18-year-old. Many drugs are illegal to buy and use, but if you do use them, it’s important to talk to a trusted adult about ways to stay safer. Learn more about drugs and the law on TheLevel.

If you choose to use alcohol and other drugs, stay safer by:

• Eating well and drinking water before, during, and after you use

• Being with people you trust

• Trying to get a good sleep after

Read advice from TheLevel about staying safer while taking drugs.

If you’re confused or scared about what’s happening during puberty, it can help to talk to an adult you trust. This could be a family or whānau member, family friend, person in your community or school – or a helpline, doctor, nurse, or counsellor.

They can help by telling you if something is common and normal, or when you need to talk to a nurse or doctor. Or you can talk to a Sexual Wellbeing Aotearoa nurse – if you want to talk to us, we want to talk to you – find your local clinic.

It can be helpful to talk to other young people about what you’re experiencing. They might be able to share their own experience, tips, and advice – and you can support each other.

There are many reasons young people might start smoking or vaping – like curiosity, trying to fit in with friends, or to manage anxiety. But cigarettes and many vapes contain an addictive substance called nicotine. This can make you feel good when you smoke/vape, but then make you anxious until you smoke/vape again. During puberty, your brain is still developing, which makes addiction even more likely.

As well as being addictive, smoking and vaping can have long-term negative effects on your health. It’s safest to avoid smoking and vaping altogether. If you already smoke or vape, quitting is one of the best things you can do for your health.