don't panic

1. Acne/spots
2. Body odour
3. Body hair
4. Body image
5. Bullying
6. Arguing with parents
7. Fallen out with friends
8. Peer pressure
9. Virginity
10. Alcohol
11. Drugs
12. Contraception
13. Pregnancy
14. Over/under-eating

1. Acne/spots – how to keep your skin under control

Around 80 per cent of teenagers get spots. Common places for breakouts are the face, back, shoulders and chest. Keep your skin under control by washing in the morning and before you go to bed with soap and water or a medicated face wash/cleanser. Get advice on what type to use – it'll depend on how sensitive your skin is. If your acne is getting you down, go to your doctor. You might be offered medication, cream, or sometimes the contraceptive pill to help with your acne. Remember, spots always look much worse to you than they do to other people (especially if you're staring at them in a mirror all day…).

2. Body odour – how to avoid it

Everybody sweats – and sweat glands can work overtime when you're a teenager. If it's fresh, sweat doesn't smell, but if it's been hanging around a while, especially in dirty clothes, it can stink.

Stop sweat turning to BO (body odour) by:

• washing regularly with soap – take time to clean your armpits, groin and feet. Rinse dirt and soap suds away thoroughly.
• always wearing fresh underwear and clean clothes – cotton and natural fabrics are best as they let your skin breathe.
• using antiperspirant deodorant under your arms – the antiperspirant stops sweat by blocking pores and the deodorant masks the smell.
• using shoe sprays and talcum powder to stop smelly feet.

3. Body hair – where, when and why?

Body and facial hair can stress you out as you grow up. You worry about when it'll grow and then spend loads of time and money getting rid of it when it does. Hair starts growing on your body and face when you begin puberty (for blokes that's any time between the ages of 9 and 17; for women from around 11 to 14, but sometimes earlier and sometimes later). Some men get thick hair all over their chests and backs, others just a few stray hairs around their nipples. Girls' pubic and underarm hair can be just as random – and hair can appear in other places too, such as top lips and nipples. Everyone's different. Whether you have a lot or a little, or get it before or after your mates – it's normal.

4. Body image – it's time to stop hating the way you look

There are some things you just can't change about the way you look. But there are ways to make yourself feel better about the things you hate. Concentrate on the things you like most about yourself, however small. Look after yourself. Make sure your hair is clean, your clothes fit well. Do some exercise – it makes you feel good and look better. Spend time doing things you like (skateboarding, singing, whatever it is). If you're concentrating on having a good time, you won't be thinking so much about the way you look. Remember, when people fancy each other, they're turned on by the way the other person acts, not just the way they look.

5. Bullying – how to survive the bad times

The most important thing to remember if you're being bullied is not to blame yourself – the problem is with the person who's having a go at you. They're making you feel bad because they can't cope with their own problems. Always talk to someone. You don't have to go to a teacher if you think this will make things worse. Find someone you trust (a school counsellor, brother, sister, cousin). If someone is telling you that you're fat/ugly/useless you need to hear from someone else that you're not. Never believe what the bullies tell you.

• Bullying can make you feel helpless. Get help.
• Anti-Bullying Campaign Helpline: 020 7378 1446 (9.30am to 5.00pm)
• Kidscape Parents Helpline: 020 7730 3300 (Mon-Fri 10.00am to 4.00pm)

6. Arguing with parents

Keeping your bedroom tidy, using the phone or computer, doing homework, what you eat or don't eat, what time you come home – these are all normal things to argue with your parents about. As you get older and more independent you're going to have different views to your parents – this can lead to arguments.

If you're rowing all the time, remember:

• It's OK to give in sometimes – if you make concessions, they can't accuse you of always being unreasonable. The occasional apology will go down well too.
• Pick your fight – decide what are the most important issues, rather than arguing about every little thing.
• Think twice before you lie – if you get found out, you'll have trouble getting them to trust you.
• Avoid door slamming – it'll make them angry. Same goes for screaming and shouting.

7. Fallen out with friends

One minute you're best mates, the next you're not speaking and it feels like everyone's turned against you. Don't panic, it can sort itself out as quickly as it started.

If there's been a row in your group of friends, avoid taking sides – otherwise when they make up you may find yourself left out in the cold. Don't lash out in a defensive way. If someone has a problem with you and tells you so, think carefully about what they've said before arguing back. Don't be too proud to admit when you're wrong. Try to have friends outside school. Then you've got someone else to talk to if things are bad with your school crowd.

8. Peer pressure – YOU decide

Thinking 'everyone else has done it, so it must be OK' is a recipe for regret. Go with your instincts. If you feel uncomfortable at the thought of doing something (drinking, going further than you want with a bloke/girl, taking drugs) then don't. Even if your friends have really done the drugs, downed the shots or slept with as many people as they say the have… it doesn't mean it's right for you. If you stick to what you say and don't back down, people will respect you for being your own person.

9. Virginity – is there a right time to lose it?

There are no rules about virginity – apart from the fact the age of sexual consent in the UK is 16. Everyone loses their virginity at a time that suits them, and some people lie about it. No one can tell if you're a virgin. You don't have to tell people about your sex life unless you want to. The first time is a bit of a let down for most people, so don't expect too much. Don't feel like you're missing out just because you haven't started having sex yet. You might be having sex for the next 50 years or so, with as many people as you choose, so there's no point in rushing to lose your virginity before you're ready.

10. Alcohol – how much is too much?

When you start drinking alcohol, you don't know how much your body can take. Things like being tired, when you last ate, how quickly you drink and different types of alcohol can all affect how drunk you get. Being very drunk can lead to severe hangovers, stomach pains, vomiting blood, unconsciousness and, on very rare occasions, even death.

If someone has had way too much, especially if they've been vomiting, don't leave them alone to go to sleep – they could throw up and choke. If someone becomes unconscious, call an ambulance. Check they are breathing, roll them into the recovery position (on their side) and make sure nothing is blocking their airway.

11. Drugs – crisis advice

See Don't Panic Drugs.

12. Contraception – what's best for you?

If you're ready to have sex, you're ready to talk about contraception – with the doctor/family planning clinic/pharmacist AND the person you're going to sleep with. The only contraception that protects from sexually transmitted diseases is a condom. You can get free condoms from your family planning clinic or you can buy them in any chemist. There are other options to consider when you're in a sexual relationship – such as the contraceptive pill or injection, but you need to talk to a professional before you start using these.

Emergency contraception for women (or 'morning after pill') is available from the family planning clinic, your doctor and some chemists. Never rely on this – sort your contraception out first. For more information about emergency contraception, see Don't Panic Sex.

13. Pregnant – worried you might be?

See Don't Panic Sex.

14. Over/under-eating – is your eating out of control?

See Don't Panic Food.