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Calm an anxious moment
Breathe in for 4, hold for 7, breathe out for 8. Repeat four times. Name five things you can see, four you can touch, three you can hear.
2 min read
Your check-ins stay private on this device — nobody else can see them.
Breathe in for 4 seconds, hold for 7, breathe out for 8. Four rounds is usually enough.
Breathe in for 4, hold for 7, breathe out for 8. Repeat four times. Name five things you can see, four you can touch, three you can hear.
Screens off 45 minutes before bed, dim the lights, and write tomorrow's three tasks in the planner so your mind can let them go.
Do not reply. Screenshot the message, block the account from Settings, and tell a guardian or a trusted adult. Reporting is never tattling.
Start simple: “I've been feeling ___ lately and I'd like to talk.” Pick a calm moment, and choose someone who has listened well before.
Listen more than you advise. Ask “what would help right now?” Never promise to keep a safety secret — involve a trusted adult.
Log one proud each day, however small. Reviewing your prouds weekly retrains attention toward progress instead of comparison.
International
Find a Helpline
findahelpline.com
Free, confidential support lines in 130+ countries.
USA / Canada
988 Suicide & Crisis Lifeline
Call or text 988
24/7 crisis counselling.
United Kingdom
Samaritans
Call 116 123
24/7, free from any phone.
Europe
116 111 — Child Helpline
Call 116 111
For children and teens across the EU.
Arab region
Befrienders Worldwide
befrienders.org
Regional emotional-support centres.
If you or someone else is in immediate danger, use the Help / SOS button on the home screen or call your local emergency number.
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