Calm your body
Slow your breathing, unclench your jaw, drop your shoulders, stretch, hold something cool, or take a short walk.
Pause • Reset • Reach out
Youth Self-Care Toolkit
Self-care is not pretending everything is fine. It is noticing what you need, trying one helpful step, and reaching out when handling it alone is not enough.
What feels closest to how you are doing?
Choose one. Your selection stays on this page and is not saved or sent anywhere.
When everything feels like too much
Try now: Write down everything pulling at your attention. Circle one thing that actually needs action today.
Then: Ask someone you trust to help you choose the first step.
Build your own toolkit
Different tools work at different times. Try what fits; skip what does not.
Clear some space
Silence notifications, step away from a stressful conversation, clean one small area, or choose a screen-free break.
Let feelings move
Write without editing, draw, make music, dance, cry, talk, or use another safe way to express what is happening.
Care for the basics
Drink water, eat something, rest, shower, take prescribed medication as directed, or get outside for a few minutes.
Find connection
Text a friend, sit near someone safe, talk with a trusted adult, join an activity, or ask directly for company.
Make the next step smaller
Turn “finish everything” into “open the document,” “put on my shoes,” or another step you can begin in five minutes.
Try a 60-second breathing reset
Use the circle as a gentle guide: breathe in as it grows and breathe out as it shrinks. Stop if focusing on breathing feels uncomfortable; grounding through your senses may work better.
Ready
60 seconds
Try 5–4–3–2–1 grounding
Slow down and name:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste—or one slow breath
Give me one idea
Press the button for a small self-care idea.
When self-care is not enough
Self-care tools can help with a difficult moment, but they do not replace support or treatment. Tell someone when feelings are intense, keep returning, or interfere with sleep, eating, school, relationships, or daily life.
- You feel hopeless, trapped, unsafe, or unable to cope.
- You are thinking about self-harm, suicide, or hurting someone.
- You are using substances, food, exercise, or other behaviors to escape feelings.
- You are being threatened, controlled, bullied, or harmed.
- You have tried coping alone and things are not improving.
Worried about a friend?
You can care about someone without becoming their only source of support.
Say what you notice
Try: “You haven’t seemed like yourself lately. I care about you. Do you want to talk?”
Listen and stay calm
Do not promise secrecy if safety is involved. You can say, “I want to help you find someone who knows what to do.”
Bring in an adult
Tell a trusted adult immediately if your friend may hurt themselves or someone else, has overdosed, or is in danger.
Common questions
What if a coping skill does not work?
That does not mean you failed. A tool may not fit the feeling, situation, or person. Try a different kind of support—body-based, distraction, problem-solving, rest, connection—or ask someone to help you decide what comes next.
Is taking a break the same as avoiding a problem?
Not always. A short break can help your body settle so you can return with more control. Avoidance becomes a concern when the problem keeps growing or important parts of life remain impossible to face. That is a good time to ask for help.
How do I find a trusted adult?
Think about who listens, follows through, respects you, and takes safety seriously: a caregiver, relative, teacher, counselor, school nurse, coach, program leader, faith leader, or health provider. If the first person does not help, tell someone else.
More support and tools
Mental Health America
Free, confidential screening tools and information. A screening is not a diagnosis.
Explore MHA screening →988 Youth Resources
Information for young people and guidance for helping someone else.
Visit youth resources →Tri-Town Youth Services
Help connecting youth and families in Chester, Deep River, and Essex with local support.
Contact TTYSB →