Choose a manageable practice
Try noticing five things around you, taking a short walk, writing down a concern or contacting a trusted person. Use a comfortable breathing pace rather than forcing deep breaths. Different skills work for different people; stop a practice that makes you feel worse.
Build routines and connection
Regular meals, sleep routines and a realistic daily schedule can support coping. Choose one small goal and review it kindly. Coping skills are supports—not tests of willpower and not a reason to blame yourself when distress continues.
Know the limits
Skills do not replace assessment or treatment. Contact a clinician when symptoms persist or interfere with daily life. For suicidal thoughts or a crisis, call/text 988; immediate danger or suspected overdose requires 911.
References & additional reading
- 1.Cardy et al. · Parental involvement in CBT for adolescent anxiety: systematic review
- 2.NIMH · Helping children and adolescents cope with traumatic events
- 3.988 Lifeline · Help someone else
This guide summarizes general education, not a diagnosis or personalized treatment recommendation. References include research and official guidance; findings may not apply to every individual.