An anonymous, safe, and gentle space for your feelings.
Take three deep breaths. Come back when you're ready.
"Hey, can we talk? I've been going through something tough lately and I trust your perspective. I really need to get it off my chest."
"Excuse me, [Teacher's Name]. I'm experiencing a difficult situation with some other students, and it's affecting me. Do you have a moment to talk about it privately?"
"Hi [Manager's Name/HR], I'd like to schedule a private meeting. I'm facing some interpersonal challenges at work that are creating a negative environment for me, and I'd like to discuss it."
"I am writing to report a case of online harassment. The user [Username], on the platform [Platform Name], has been sending me targeted, abusive messages. Here are the screenshots and links as evidence. This behavior violates the platform's terms of service."
"Hi, I'm going through a really difficult time and I need someone to talk to. I feel overwhelmed and could use some support right now."
Take small steps: drink water, take a warm shower, listen to calming music, or step outside for fresh air. Self-care isn't selfish—it's necessary.
When you catch yourself thinking "I'm worthless," try reframing it to "I'm going through a difficult time, and that's okay." Your thoughts are not facts.
Even one trusted person can make a difference. Consider teachers, family members, friends, counselors, or online communities. You don't have to face everything alone.
Try the 5-4-3-2-1 grounding technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This helps anchor you in the present moment.
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