Virtual Support Center
You're feeling confused.
Not knowing how you feel is a feeling too. You don't need the right word to deserve help.
Things that actually help
- 01
Check your body first: tight chest, heavy stomach, hot face? The body names it before the brain does.
- 02
Write for 3 minutes without stopping. Don't edit.
- 03
Ask yourself when it started. Something usually happened.
- 04
Say to someone: "I don't know what's wrong and that's part of the problem."
Try this now · 1 minute
Body scan
- 1Close your eyes
- 2Notice your head, then shoulders, chest, stomach, legs
- 3Name where the feeling is sitting
- 4Breathe into that spot 3 times
Write it out
What's going on in my body right now?
What changed recently?
If this feeling could talk, what would it say?
Watch something helpful
Therapy in a Nutshell Skills for anxiety, anger, and overwhelm.New Horizon — Meditation & Sleep Guided relaxation for kids and teens.
Printable activities
Talking to a trusted adult
"I feel off and I can't explain it."
"Can I talk to the counselor?"
You don't need the perfect words to ask for help.
If it feels like too much
You can call or text 988 any time, day or night. It's free, and you can talk to a real person who won't judge you.
Call or text 988