You're feeling worried.
Worry means your brain is trying to protect you — it's just working overtime. You are not broken, and this feeling will pass even if it doesn't feel like it right now.
Things that actually help
- 01
Name it out loud: "I'm having a worried thought." That alone turns the volume down.
- 02
Ask: is this a problem I can solve today, or a what-if? Save what-ifs for a 10-minute worry time later.
- 03
Do something with your hands for five minutes — draw, build, squeeze a ball.
- 04
Write the worry on paper and fold it up. It's out of your head now.
4–6 breathing
- 1Breathe in through your nose for 4 counts
- 2Breathe out through your mouth for 6 counts
- 3Repeat 6 times
- 4Notice your shoulders drop
Write it out
What am I worried will happen?
What usually actually happens?
What would I tell a friend who felt this?
Watch something helpful
Printable activities
Talking to a trusted adult
"Can I tell you something I've been worrying about?"
"I don't need you to fix it, I just need to say it out loud."
Pick your person: a parent, a teacher, a counselor, a coach, a pastor.
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