When stress rises, our bodies often tense up without us noticing. Breathing can become fast and shallow, which can make everything feel more intense.
Slow, steady breathing can help calm your body and signal that you’re safe in this
moment. By gently slowing your breath and letting your belly rise and fall, you can reduce tension and create space to think more clearly.
Try this:
● Breathe in slowly through your nose.
● Breathe out slowly through your mouth.
● Let your belly rise and fall.
● Do this for a few minutes.
You don’t have to do it perfectly. Slowing your breath even just a little can help your body settle so you can think more clearly. It’s something you can use anytime, anywhere, when things start to feel like too much.
When stress builds up, it can become harder to sort through problems or decide what to focus on first. Things can start to blur together, making even small decisions feel like too
much.
Pausing to focus on one small, manageable step can help restore a sense of steadiness. Instead of trying to solve everything at once, you might try:
● Choosing one problem that’s weighing on you.
● Noticing what part of it you can influence.
● Breaking it into smaller pieces.
● Taking one simple step forward.
Some problems don’t have easy solutions, and that’s okay. Even taking one small step
can help reduce the weight you’re carrying and remind you that you still have options.
Remember, you don’t have to fix everything at once.
Ongoing stress can make it hard to keep up with routines or activities that once felt easy or grounding. Even simple things can start to feel like too much.
Sometimes, gently getting back into motion can help. You don’t have to push yourself or try to do everything at once. Small actions, like stepping outside, taking a short walk or
doing one familiar task, can help lift your mood and remind your body that you’re still moving forward.
Try this:
● Think of one small activity that usually helps you feel a little better.
● Keep it simple and realistic.
● Do it even if your energy or motivation feels low.
Remember, moving slowly is still moving forward.
When things feel heavy, it’s easy to pull inward or feel like you have to push through by yourself. In fact, many people carry stress quietly, even when support is nearby.
Having support doesn’t mean getting all the answers or talking through everything; it simply means not having to hold everything by yourself.
Support can be emotional, practical or even just the quiet presence of someone you trust. What matters most is that it feels safe, respectful, and right for you.
Try this:
● Think about one person you trust.
● If it feels okay, consider one small way to connect.
● That might mean sending a short text, spending time together or letting them know you could use a little help.
● You don’t have to explain everything or share more than you’re ready to.
Support looks different for everyone. What matters is choosing what feels respectful, safe and helpful to you.
Remember, you’re not meant to carry hard moments alone. It’s healthy to let support in.
Stress doesn’t always end cleanly, and challenges don’t arrive one at a time. Paying attention to what helps you feel steady can make it easier to navigate what comes next.
It can help to notice what’s supported you before, recognize early signs of rising stress, and return to the tools that help you regain your footing.
Try this:
● Reflect on what’s helped you feel calmer or more grounded in the past.
● Notice early signals that stress is starting to build.
● Remind yourself of the tools and practices that help you feel more steady again.
Staying well doesn’t mean avoiding hard moments; it means knowing you have ways to support yourself when they arrive.
You’ve handled difficult things before. You don’t have to face what comes next without
care or support. Remember: one step, one moment at a time.
These tools were initially developed by the World Health Organization and are now implemented by the Miller-Dwan Foundation’s global mental health care institute, ArcaMind.
Amberwing — Center for Youth & Family Well-Being
Be a catalyst for improving mental health care, prevention, recovery and support systems.
Among the more common mental disorders that can be diagnosed in childhood are attention-deficit/hyperactivity disorder (ADHD), anxiety (fears or worries), and behavior disorders. Other childhood disorders and concerns can include learning and developmental disabilities, autism, and risk factors like substance use and self-harm.
(Source: cdc.gov)
It is important to be aware of warning signs that your child may be struggling. You can play a critical role in knowing when your child may need help.
(Source: mentalhealth.gov)
To start a conversation with your child about mental health try leading with these questions. Make sure you actively listen to your child’s response.
(Source: mentalhealth.gov)
If you are concerned about your child’s behaviors, it is important to get appropriate care. You should:
If the situation is potentially life-threatening, get immediate emergency assistance by calling 911.
If your child is considering suicide or is in emotional distress, you can have them call or text 988—the Suicide & Crisis Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week.
(Source: mentalhealth.gov)
Emotional pain from the past can splash into life and relationships without warning. To brace those waves, the Fermenich family tunes into faith, humor and the tools they learned from Amberwing – Center for Youth & Family Well-Being.
Cannabis has been legalized in 18 states. Another 13 have decriminalized it. In Minnesota, it is illegal for recreational use, but decriminalized for possession of
More results...
