1
Talk to Someone
Tell someone you trust how you are feeling. You do not need the perfect words. Simply saying "I am not okay" is enough to start the conversation.
2
Move Your Body
Exercise releases endorphins, your brain's natural mood regulators. Walk around the block, dance, do pushups. Even five minutes of movement can shift how you feel.
3
Limit Social Media
Set time limits on social media apps. Unfollow accounts that trigger negative feelings. Follow accounts that educate, inspire, or make you laugh. Protect your mental space.
4
Build a Routine
When everything feels chaotic, routine provides stability. Wake up at the same time, eat breakfast, go outside. Structure helps your brain feel safer and more in control.
5
Practice Grounding
When anxiety hits, use the 5-4-3-2-1 method: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This interrupts spiraling thoughts.
6
Journal Your Feelings
Use our Journaling tool to externalize your thoughts. Write what you feel, why you think you feel it, and what you wish were different. It does not need to be good writing — just honest.
7
Prioritize Sleep
Your brain processes emotions and heals during sleep. Aim for 8-10 hours. Put your phone away 30 minutes before bed. Keep your room dark and cool.
8
Find One Positive Activity
Depression reduces interest in activities. Push back by trying things: drawing, music, gaming, cooking, skating, reading. Doing something constructive builds momentum.
9
Practice Self-Compassion
Speak to yourself the way you would speak to a friend who is hurting. Replace "I am a failure" with "I am going through something difficult and I am trying."
10
Eat and Hydrate
Your brain requires proper fuel. Skipping meals worsens anxiety and depression. Drink water throughout the day. Eat regular meals, even small ones.
11
Create a Safety Plan
Use our Safety Plan builder. Write down: your warning signs, coping strategies, people to call, and reasons to keep going.
12
Seek Professional Help
There is no shame in therapy. It is specialized training for your mind. Ask a parent or school counselor about options. Many services are free for young people.