You're feeling scared.
Being scared means your body is trying to keep you safe. You can feel scared and still be safe — and you can feel scared and still be brave.
Things that actually help
- 01
Find your feet on the floor and press them down. You're here, right now.
- 02
Tell a trusted adult exactly what scares you — fear shrinks when it's said out loud.
- 03
Bring something comforting: a photo, a bracelet, a note in your pocket.
- 04
Do the scary thing in small pieces, not all at once.
Balloon breathing
- 1Put both hands on your belly
- 2Breathe in and fill the balloon
- 3Breathe out slowly and let it deflate
- 4Do it 6 times
Write it out
What am I scared of?
What would make me feel 1% safer?
Who keeps me safe?
Watch something helpful
Printable activities
Talking to a trusted adult
"Something is scaring me and I need help."
"Can you stay with me for a minute?"
If you are not safe at home or anywhere else, tell a teacher, counselor, or call 988 right now.
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