Life can get tough. But it can get better.
Here’s help.
Whether you're feeling anxious or overwhelmed or just had a tough day, we can help.
See coping tips you can use right now or when you need them.
Whether you're feeling anxious or overwhelmed or just had a tough day, we can help.
See coping tips you can use right now or when you need them.
What are you dealing with?
Anxiety
Anxiety
- Take a 4-5-6 breath. Count to 4 as you take in a deep, slow breath. Hold your breath for 5 counts. Breathe out for 6 counts. Try to get all the air out of your lungs by the time you count to 6. This calms your nervous system.
- Find your go-to calm song. Find a song that calms you and turn it on anytime you need help relaxing.
- Watch a funny video. Research found humor can help lower anxiety as much as exercise can.
Loneliness
Loneliness
- Find a support group. Free sites like TrevorSpace let you connect online with LGBTQ+ young people with shared interests. LGBTQ+ older adults can sign up for free, weekly phone calls from volunteers through sites like SAGEConnect. You can also search sites like Facebook and Meetup to find groups that meet both online and in-person (near you).
- Pick one day each week to share something. An easy, quick way to connect is to share something you like with someone you think will like it too. Pick one day of the week to share a joke, video, or resource with someone. Set a calendar reminder so you don’t forget.
Grief
Grief
- Resist the urge to judge or fake your feelings. Let yourself feel whatever you’re feeling from day to day.
- Do something you loved doing with the person you’ve lost. This can help you feel closer to them.
- Write a note or a text to your loved one. Say what you’d want to say to your loved one if they were here. This also helps you get your feelings out.
Sadness
Sadness
- Pick a go-to mood booster. Find one thing you can easily do anytime you need a mood boost.
- Question negative thoughts. Sometimes it helps to replace negative thoughts with a more balanced way of thinking. Ask yourself, “What facts prove that this thought is true? What facts prove it’s not true?” As you question these thoughts, you’ll probably see that they don’t hold up as true.
Anger
Anger
- Step away. When you feel anger rising, step away and try the breathing exercise below.
- Take a 4-5-6 breath. Count to 4 as you take in a deep, slow breath. Hold your breath for 5 counts. Breathe out for 6 counts. Try to get all the air out of your lungs by the time you count to 6. This quickly calms you.
- Get moving. Try something that works up a sweat or that has you focus on specific movements, like boxing or jumping rope.Â
Overwhelm
Overwhelm
- Take a 4-5-6 breath. Count to 4 as you take in a deep, slow breath. Hold your breath for 5 counts. Breathe out for 6 counts. Try to get all the air out of your lungs by the time you count to 6. This calms your nervous system.
- Break tasks down into smaller chunks. Write down the steps involved in getting your task done and tackle just one at a time.
Need more help?
If you feel like you need more support, we're always here to help. Call the 988 helpline anytime you need emergency emotional support. It's free, confidential, and available 24/7.