1) CALM YOUR MIND

You may be feeling helpless, angry, worried, and sad, which is completely normal. Actively calming your mind when experiencing  these emotions can help. You can place one hand on your chest and the other on your forehead. Take a few deep and slow breaths in and out. Focus on the breath.

2) AVOID BLAME

When something bad happens, our first thought might be to focus on blame. Instead, try to focus on what you can control and act on to make it better. Think about what needs to change, what you can do, or what help you need.  You are much stronger and more resilient than you think.

3)  THINK THE PROBLEM THROUGH

Asking questions can help you understand the problem better. Why is this a problem? Why did this happen? Why is this so important to you? Who does this affect? What do you think might happen? What is making you feel upset?

4)  MAKE A LIST OF SOLUTIONS AND TRY THEM OUT

Try to brainstorm as many ways of overcoming the problem as you can. Then think about the positive and negative consequences for each solution and which ones would be easier to try. Try the best solution. Think about what went well and what did not go well. Sometimes you will  need to try more than one.

5) KNOW WHEN TO GET HELP

If you feel stuck or overwhelmed, know that it is a sign of strength to ask for help from someone you trust or a professional helper. It is especially important if you are thinking that life is not worth living or if you have experienced physical harm to get support as soon as possible to keep yourself safe.

Source: Voices of Youth