First, identify what is making you afraid. Then, decide whether you are in actual danger or just feeling afraid. If you are not in real danger, take a deep breath and relax your body—imagine your body is a spaghetti noodle. Talk to someone you trust about what is causing your fear. Tell yourself that you can do this!

You may also try thinking about a time when you were brave or imagine yourself as a superhero. Or try to distract yourself—do artwork, play a board game, watch a favorite TV show, or do something else you enjoy.

Example Coping Skills:

• Try to identify what is making you afraid.
• Practice deep breathing to relax your body.
• Talk to someone.
• Think about a time you were brave or imagine you are a superhero.
• Try distracting yourself.

Download Tools (PDF)

First, try to identify the source of your anxiety. Identify whether you are safe or if you are in a dangerous situation.

If you are in a dangerous situation, seek safety immediately. If not, take the following steps:

1. Is there a problem to be solved? For example, if you are anxious about a test, make a study plan.
2. If no problem can be solved, or anxiety persists, try:
   1. Do something enjoyable even if anxious (watch a funny video, talk to a friend, go for a walk).
   2. Try self-soothing (listen to music, meditate, play with your pet, take a bath, try yoga).
   3. Seek support from a trusted adult or friend.

Example Coping Skills:

• Identify the source of your anxiety.
• Use problem-solving if needed.
• Engage in an enjoyable activity.
• Try a self-soothing activity.
• Talk to a trusted friend or adult.

Download Tools (PDF)

First, try to identify what is making you feel sad. Does it make sense that you feel sad? For example, did a friend move away or did you lose a favorite toy? If so, remind yourself that sadness is normal and it’s okay to feel sad or even to cry.

Talk to a loved one about your feelings. Try doing something enjoyable—play your favorite game, spend time with friends, play outside, or read your favorite book. You may also try distracting yourself, like playing with your pet or building something.

Example Coping Skills:

• Identify what’s making you sad.
• Remind yourself it’s normal to feel sad and cry.
• Talk to a parent or loved one.
• Engage in an enjoyable activity.
• Try distracting yourself.

Download Tools (PDF)

Identify the source of your sadness. It’s normal to feel down after a breakup or disappointment. Talk to someone you trust or write in a journal. Do something you enjoy, even if you don’t feel like it, such as going outside or working on a project.

Make a gratitude list or focus on what’s going well. Avoid isolating yourself and remember that no feeling lasts forever—this will pass.

Example Coping Skills:

• Identify what is making you feel sad.
• Remind yourself sadness is normal.
• Talk to someone you trust.
• Journal about your feelings.
• Engage in an enjoyable activity.
• Make a gratitude list.
• Avoid isolating yourself.

Download Tools (PDF)

Everyone feels angry sometimes. Notice how your body feels—does your heart race, do you clench your fists? Try to calm down by taking deep breaths, counting to 20, or taking a break. When calm, do something you enjoy like drawing or playing outside.

Example Coping Skills:

• Recognize how your body feels when angry.
• Use calming strategies (deep breathing, count, take a break).
• Do an enjoyable activity.

Download Tools (PDF)

Everyone feels stressed sometimes. Stress can be a cue that you have too much on your plate or you are having difficulty managing your responsibilities.

First, identify the source of your stress. For example, are you having trouble managing your time? Do you need to prioritize differently? Do you need to strengthen your organization skills? It can be helpful to identify tasks that are “must do’s” vs. “want to do’s” and to create a timeline of when tasks need to be completed.

It might be helpful to create a daily and/or a weekly schedule to identify when tasks can be completed and to stay organized. Make sure to give yourself enough time to complete each task as well as transition between each task. For example, if school ends at 3:30 p.m., then it would be unrealistic to expect to start your homework at 3:30 p.m. It may be more realistic to plan to start your homework at 4 p.m. or 4:30 p.m. so you have enough time to commute home and grab a snack.

Dedicate some time to keeping your materials and space organized. Having good organization skills can save you time and stress in the long run.

Evaluate what is on your schedule. Which activities are most important and align with your long-term goals? Are there unnecessary or insignificant activities or responsibilities that you may benefit from eliminating?

It may be useful to ask for help from trusted adults or peers when you are feeling overwhelmed. Make sure to schedule leisure time as well! It is important to engage in daily activities that are relaxing, such as reading, yoga, doing a crossword puzzle, or watching your favorite YouTuber.

Example Coping Skills:

• Identify the source of your stress.
• Evaluate your schedule and make a realistic plan.
• Ask for help with organization when feeling overwhelmed.
• Make sure to schedule leisure/fun time.

Download Tools (PDF)