Everyone has different ways to feel calm and safe. Enjoy a favorite meal, listen to music that makes you happy, sip hot cocoa in your comfiest clothes, or find a fun hobby like drawing, playing games, or reading. These little things can help you feel more relaxed and bring joy into your day.
Spend time with people who make you feel safe, respected, and happy. Look for friends and trusted adults who listen to you and are kind and supportive. Being around people who care about you helps you feel more confident and connected.
Your thoughts and feelings can affect how your body feels. If you’re feeling upset or anxious, your stomach might hurt or you might feel tense. Try calming your mind with deep breaths, gentle stretching, yoga, or just sitting quietly for a few moments. Doing things like this helps both your mind and body feel better.
Sometimes, you might suddenly feel angry, sad, or scared without knowing why. These feelings might come from past memories, even if nothing bad is happening now. When this happens, it helps to focus on the present. Try talking to someone you trust, doing a grounding exercise (like noticing what you see, hear, and feel), or writing your feelings down.
It’s easy to be hard on yourself when you’re feeling down, but remember—you deserve kindness and love. If you notice yourself thinking mean things about yourself, imagine thanking those thoughts for trying to protect you, and then let them go. Remind yourself that it’s not your fault and you’re allowed to feel safe and cared for.
If you’re feeling overwhelmed, confused, or scared, talk to a trusted adult like a parent, teacher, or school counselor. There’s always someone who can help you figure out what to do next.
Sometimes the best way to feel better is to take a break and do something fun. Play outside, make art, dance around to your favorite song, or spend time with friends. Let yourself enjoy life, even on tough days.
If your parent is in crisis and you don’t feel safe or you’re worried, here’s what you can do:
- Find a trusted adult. Talk to someone you trust, like a family member, neighbor, teacher, school counselor, or friend’s parent. Tell them what’s going on. For example, you might say, “My parent is really upset and I need help.”
- Call for help. If your parent is threatening to hurt themselves or others, or if you feel unsafe, call or text 988 to reach the Suicide & Crisis Lifeline and get support from trained counselors.
- If there is danger, call 911. If the situation feels dangerous—like your parent is violent or not in control—call 911 right away. Stay calm, speak clearly, and tell them what’s happening and where you are.
- Stay safe. Go to a safe place, like a neighbor’s house or a locked room, and wait there until help arrives.
Remember, it’s not your fault. Getting help is the best thing you can do for yourself and your family.
When you’re feeling upset, anxious, or overwhelmed, it’s important to find ways to calm yourself and feel grounded. Everyone has different ways to feel better, so think about what makes you feel calm and happy. Maybe it’s listening to your favorite music, drawing, painting, reading, or enjoying a comfort drink like hot cocoa or tea.
You can also try breathing techniques to slow down your thoughts and relax your body. Taking slow, deep breaths—like filling your belly with air and slowly letting it out—can help calm both your mind and body.
Another helpful strategy is using grounding exercises. Grounding brings your attention back to the present moment by using your senses—sight, touch, sound, taste, and smell. If one technique doesn’t work, try another!
Here are a few simple grounding ideas to try:
- Touch: Hold onto a soft blanket, a smooth rock, or run your hands under cool water. Focus completely on the feeling. Notice how the texture feels on your skin or how the water flows over your hands.
- Sight: Look closely at something nearby, like a plant, a piece of art, or a favorite object. Notice every little detail—the colors, textures, shapes, and shadows. Let yourself be fully present with what you see.
- Sound: Listen closely to a favorite song, meditation music, or even the quiet ticking of a clock. Pay attention to the rhythm, melody, and repetition. Let the sounds guide you back to a calmer place.
- Taste: Slowly eat or drink something, like a piece of fruit or a sip of tea. Notice the flavors, textures, and temperature. Focus on each sensation and enjoy it.
- Smell: Find a comforting scent, like a candle, lotion, or essential oil. Lavender, for example, is known for its calming effect. Breathe deeply and let the scent help you feel more relaxed.
Remember, feeling upset is natural. These simple steps can help you feel more connected to the present and give you space to breathe and reset.
First of all, remember: It’s okay to not be okay. If things at home are making it hard for you to focus on school, you don’t have to pretend everything’s fine. Maybe you didn’t get enough sleep because you were worried about your parent, or something they said made you feel upset. You might even be feeling stressed, distracted, or overwhelmed.
Whatever the reason, you’re not alone—and there’s help.
The best thing you can do is talk about it. Reach out to a teacher, school counselor, or another trusted adult. Let them know you’re struggling. You can say something like, “Things are tough at home right now, and I’m having a hard time keeping up with schoolwork.” Most teachers understand and are willing to help. They might give you extra time for assignments or help you catch up.
Remember: It’s never too late to ask for help.