Notice without judging
Try naming the feeling and noticing where you are. Looking around the room or feeling your feet supported may help you orient. A skill is optional; stop if it increases distress.
Make one small choice
Consider a short break, a comfortable breathing pace, movement or contacting someone trusted. Avoid turning coping into a demand to calm down immediately. Emotional regulation takes practice and may benefit from therapy.
Reach further when needed
Skills do not replace treatment or crisis care. Seek professional support for persistent distress; call/text 988 for a crisis and 911 for immediate danger.
References & additional reading
- 1.NIMH · Helping children and adolescents cope with traumatic events
- 2.Cardy et al. · Parental involvement in CBT for adolescent anxiety: systematic review
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.