Going through it? We can help.

I’m being bullied

I’m being bullied

• Disengage. Bullies want power. If you don’t engage, you take some of that power away. You can tell them, “I’m not doing this,” start texting someone, or just walk away.
• Travel in groups. Bullies are turned off by groups. Have a friend stick with you during times you might get bullied. Walk to lunch, class or the bathroom near a group whenever you can.
• Talk about it. Telling someone what happened can help you de-stress. This could be a friend or someone older who you trust. You can also text or call 988, 24/7.

I’ve got family issues

I’ve got family issues

• Use “I feel” statements. Say, “When you did that, I felt this.” It’s hard for someone to argue with how they made you feel.
• Figure out family triggers. If certain topics or situations cause drama, notice that and do your best to avoid them.
• Plan breaks. Find go-to activities or places to go when you need a break.

I’m anxious

I’m anxious

• Take a box breath. Breathe in for 4 seconds, hold for 4, and breathe out for 4. This calms your nervous system.
• Watch a funny video. Research found humor can help lower anxiety as much as exercise can (but that can work too).
• Find your calm song. Find a song that calms you and turn it on anytime you need help relaxing.
• Try a short meditation. Many guided meditations take 10 minutes or less and are proven to reduce anxiety. Try apps like Headspace or Calm, or search for free clips on YouTube.

I feel left out

I feel left out

• Reconnect with someone. Make up an excuse to text or call someone you haven’t spoken to for a while – maybe it’s their birthday or something reminded you of them.
• Try an app. Friend-finding apps are the new norm. Search for one to find new friends in real life.
• Figure out what you need. Do you want a close friend? To belong to a group? To not feel alone in a crowd? Focusing on what you want most can make figuring out a plan more doable.

I lost someone

I lost someone

• Write a note or a text to your loved one. Say what you’d want to say if your loved one was here. This helps get your feelings out.
• Do something you loved doing with the person you’ve lost. This can help you feel closer to them.

I'm sad

I'm sad

• Question negative thoughts. Ask yourself, “What facts prove that this is true? What facts prove it’s not?” Questioning your negative thoughts can get you to a more balanced way of thinking.
• Pick a go-to mood booster. Find one thing you can easily do anytime you need a mood boost like taking a quick walk or watching a funny video.

I'm overwhelmed

I'm overwhelmed

• Take a box breath. Breathe in for 4 seconds, hold for 4, and breathe out for 4. 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.
• Take a break. If you’re feeling like you don’t have time for a break, it might be time to take one. Do something totally different for at least 10 minutes – like moving your body or listening to calming music – then return to your task.
• Try a short meditation. Many guided meditations take 10 minutes or less and are proven to reduce overwhelm. Try apps like Headspace or Calm, or search for free clips on YouTube.

I’m stressed about school

I’m stressed about school

• Express the stress. Talk, text, or write about the stress you feel and what’s causing it. That release can really help.
• Get a go-to breathing exercise. Two that are proven to combat stress are box breathing (breathe in for 4 seconds, hold for 4, breathe out for 4) and the double inhale (two quick inhales, then a slow exhale).
• Put on your calm song. Research found that students who listened to relaxing music were able to recover more quickly after a stressful situation.
• Write it. Rank it. Write down what you need to do, rank them in order of importance, then do one at a time.

I had a really bad day

I had a really bad day

• Figure out what you need most right now.– Need a mood boost? Get outside, visit a park or try a walk or run for an immediate pick-me up.– Need to de-stress? Try listening to calm music or breaking your tasks into smaller chunks.– Feeling lonely? Find a reason to text or call someone. Maybe you share something you know they’ll like or say something that made you think about them.
• Connect with someone you trust. Talking through a tough day helps you de-stress. Reach out to a friend or family member, just to chat. You can also text or call 988 specialists, 24/7.