What To Do Guide

Simple steps for difficult feelings and situations. Read the front page first, then choose a tab when you need help with a specific moment.

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What to do?

When your feelings are strong, do not rush your reaction. Stop, breathe, check if you are safe, and choose the next best step.

Best simple way: Pause first. Take 3 slow breaths. Then choose the tab that matches what is happening.
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What to do if you are annoyed?

Annoyed feelings can grow fast if you keep reacting. Slow down first so you can stay in control.

Best simple way: Pause, take 3 slow breaths, and do not answer right away.
1Stop talking for a moment.
2Take 3 slow breaths.
3Step away for a few minutes.
4Drink water.
5Ask yourself, “Is this worth my energy?”
6Lower your voice before you respond.
7Say, “I need a minute.”
8Walk or stretch.
9Focus on solving, not blaming.
10Come back when your mind is calmer.
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What to do if you are mad or angry?

Anger can push you to act too fast. Create space first so you do not say or do something you regret.

Best simple way: Walk away before you say or do something you may regret.
1Stop and do not react fast.
2Move away from the situation.
3Take deep breaths for 30 seconds.
4Relax your hands and shoulders.
5Count slowly from 1 to 10.
6Say, “I am angry. I need space.”
7Do not text or post while angry.
8Write down what made you angry.
9Think about the safest next move.
10Talk only when you can stay respectful.
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What to do if you are confused?

Confusion usually gets better when you slow down and break things into smaller parts.

Best simple way: Stop, write down the problem, and ask one clear question.
1Pause and slow down.
2Write what you do not understand.
3Break the problem into smaller parts.
4Ask one question at a time.
5Repeat the information in your own words.
6Look for the first step, not the whole answer.
7Ask someone trusted to explain it simply.
8Check facts before deciding.
9Take a short break if your mind feels overloaded.
10Choose the safest and clearest option.
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What to do if you are lonely?

Loneliness feels heavy, but small connection steps can help a lot.

Best simple way: Message or call one safe person and say, “Can we talk for a minute?”
1Reach out to one trusted person.
2Go outside for fresh air.
3Do a small hobby you enjoy.
4Listen to calming music.
5Join a safe group, class, or community.
6Write your feelings in a notebook.
7Help someone with a small task.
8Avoid comparing your life to social media.
9Plan one thing to look forward to.
10Remember that loneliness is a feeling, not your identity.
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What to do if you are scared?

When fear shows up, focus first on safety, breathing, and getting support.

Best simple way: Move to a safe place, breathe slowly, and contact someone you trust.
1Check if you are physically safe.
2Move away from danger if possible.
3Take slow breaths.
4Name 5 things you can see.
5Call or message someone trusted.
6Turn on lights if darkness makes it worse.
7Do not face danger alone.
8Say, “I am scared. I need help.”
9Focus on the next safe step.
10Ask for professional help if fear keeps coming back.
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What to do if you are threatened?

This is serious. Your safety matters more than trying to win the argument.

Best simple way: Get away safely and call emergency help if there is immediate danger.
1Stay calm and do not argue.
2Create distance from the person.
3Go to a public or safer place.
4Call emergency services if danger is immediate.
5Tell a trusted person what happened.
6Save messages, screenshots, or evidence.
7Do not meet the person alone.
8Block contact if it is online harassment.
9Report serious threats to authorities or security.
10Make a safety plan for where to go next.
Important: If someone may hurt you right now, call your local emergency number immediately.
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What to do if someone is mad?

You do not need to match their emotion. Calm behavior can help lower the heat.

Best simple way: Stay calm, give space, and speak in a low voice.
1Do not match their anger.
2Keep your voice calm.
3Give them physical space.
4Listen without interrupting.
5Say, “I hear you.”
6Do not insult or tease them.
7Ask, “Do you want space or do you want to talk?”
8Set a boundary if they become disrespectful.
9Leave if the situation becomes unsafe.
10Talk about solutions after they calm down.
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What to do if someone is annoyed?

Sometimes the best thing is to stop pushing and give them a little room.

Best simple way: Give them a little space and do not keep pushing the conversation.
1Notice their tone and body language.
2Stop repeating the same point.
3Give them time to cool down.
4Ask politely, “Do you need a minute?”
5Do not make jokes about their mood.
6Lower your voice.
7Apologize if you caused the annoyance.
8Keep your words short and clear.
9Offer help, but do not force it.
10Come back later when they are calmer.
😵‍💫

What to do if you are stressed?

Stress can make everything feel too much. The goal is to reduce pressure one step at a time.

Best simple way: Stop, breathe, and do only the next small task.
1Pause for 1 minute.
2Take slow deep breaths.
3Write down everything on your mind.
4Pick the most important task first.
5Break big work into small steps.
6Drink water and eat something if needed.
7Take a short walk or stretch.
8Turn off distractions for a while.
9Ask for help if the load is too much.
10Rest when your mind feels overloaded.
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What to do if you are depressed?

Depression can make simple things feel very hard. Small steps and support matter a lot.

Best simple way: Tell one trusted person how you feel and do not stay alone with it.
1Tell one trusted person how you feel.
2Get out of bed and do one small thing.
3Take a shower or wash your face.
4Go outside for sunlight if you can.
5Eat and drink even if you do not feel like it.
6Do not isolate yourself all day.
7Set one tiny goal for today.
8Talk to a counselor, therapist, or doctor.
9Avoid alcohol or things that make it worse.
10Ask for urgent help if you feel unsafe.
Important: If you feel like hurting yourself or feel in immediate danger, call emergency services or a crisis helpline right away.

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