If you’re having a hard time with your feelings, using drugs or alcohol, or waiting for help, here are some small steps you can take according to SAHMSA:

Reach out for help if you’re really struggling: If you or someone you know is having a difficult time, you can call or text 988 or chat at 988lifeline.org. They have people you can talk to any time, day or night.

  • Remember it’s okay to feel how you’re feeling: Sometimes it’s normal to feel sad or upset. Healing takes time and it’s not always a straight path. Be nice to yourself and talk to yourself like you would to a friend.
  • Take care of your body: Your body needs to be taken care of too. Make sure to get enough sleep and try to have a regular sleep schedule. If it’s safe, spend time outside. You can also play sports or do exercises you enjoy, even if it’s just stretching or going for a walk.
  • Take care of your mind: Your mind needs care too. You can write or draw your feelings to help process them. Taking a few deep breaths can help calm your mind and slow your heartbeat. If the news or social media stress you out, it’s okay to take a break from them. Find things you’re interested in and spend time doing activities you enjoy.
  • Connect with people who can support you: It’s important to have people around you who care. When you’re ready, you can ask for help. You can join a group where people understand what you’re going through, or find an online community that feels safe. Talk to people who care about you and won’t judge you, and listen to their advice. If you have a safe relationship with a partner, it’s okay to talk to them about what you’re going through. You can also get involved in things like sports, school activities, or religious groups. Volunteering for a cause you care about can also make you feel good.

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