Feelings of worry and stress are normal—but you don’t have to let them control your life. Learn practical strategies to regain confidence and take action.
Transforming feelings of stress or anxiety into positive steps.
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Identify triggers and track them in a journal or app.
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Practice grounding exercises: deep breathing, mindfulness, or stretching.
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Set small, achievable goals to regain control and confidence.
Resources:
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Anxiety and Depression Association of America (ADAA) – Tools and strategies for managing anxiety.
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Calm – Mindfulness and relaxation exercises.
Take the First Action Today✅
Do one or more actions to start moving from anxiety, stress, or uncertainty toward empowerment and support.
1. Reach Out
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Call or text a friend, family member, or mentor to talk about how you’re feeling.
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Contact a mental health professional or counselor for guidance.
2. Pause & Breathe
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Take 3–5 deep breaths, focusing on slow inhales and exhales.
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Try a 2–5 minute guided meditation or mindfulness exercise.
3. Move Your Body
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Go for a short walk or stretch your muscles.
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Do a quick activity that gets your blood flowing—jumping jacks, yoga, or dancing.
4. Journal or Reflect
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Write down your thoughts and feelings for 5–10 minutes.
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List 3 things you are grateful for today.
5. Set a Small Goal
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Pick one achievable task for today (even something as small as drinking water, making your bed, or sending a message).
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Celebrate completing it—small wins build momentum.
6. Seek Resources
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Explore a reputable mental health website, hotline, or app:
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988 Suicide & Crisis Lifeline: 988
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NAMI HelpLine: 1-800-950-6264
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Headspace or Calm for mindfulness exercises
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7. Spread Positivity
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Encourage someone else today—send a kind message or check in.
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Share a helpful resource or tip with a friend or peer.
💡Tip: Pick just one item from the list to start—progress, not perfection, matters most.
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