Breathe

Your breathing changes when you’re upset. Some people breathe more quickly or hold their breath, which makes you feel worse. Here are some different ways to breathe. Try them all and stick with the one that you like best.

• Lie down on your stomach and put your head to the side. Take a deep breath and hold it for 5 seconds. Wait 5 seconds and take another deep breath in.
• Stand up or sit in a chair. Put your hand on your belly. Imagine there is a balloon inside of you. When you breathe in, the balloon grows; when you breathe out, the balloon shrinks. Fill the balloon as you breathe in. Empty the balloon as you breathe out. Keep doing this exercise until you start to feel calmer.

It’s a good idea to practise breathing for about five minutes every day. It might help you to practise before you go to bed at night.

Have fun

When you feel scared, doing something fun or relaxing can help take your mind off what’s bothering you. Here are some things you can try:

• Listen to music
• Play with a pet
• Paint, draw, or colour
• Call a friend

Rest

Getting enough sleep at night helps you feel better, and also gives your mind a break from your worries.

Take a screen break

Television and computer games are not good ways to relax. Try taking a break to stretch, go for a walk, have a snack, or talk to a friend.

Tell someone

One of the best ways to feel better is to talk to someone you trust. You can talk to a parent, guidance counsellor, or someone else who makes you feel comfortable.

See a doctor

If your parent or caregiver wants to take you to a doctor, try not to feel afraid. Doctors are here to help you, not hurt you.