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  • If you or someone you know is struggling, text ACT to 741741 to contact the Crisis Text Line.

    You can also contact the National Suicide Prevention Lifeline by calling 1-800-273-8255. These are free and confidential services available 24/7.

Home >ACT: Acknowledge, Care, Tell

Today’s current situation can be challenging for everyone.

The sudden change in home and school life due to COVID-19 can be frustrating and stressful, especially for students. You’re no longer in school and you can’t see your friends like you normally would. You probably can’t do a lot of things you love such as playing a sport or participating in your favorite club. It’s OK to feel overwhelmed sometimes but it’s important to keep taking care of yourself and looking out for your friends especially when times are tough. Keep reading for helpful tips on how to cope.

ACT - Acknowledge, Care, Tell

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Acknowledge

That you see signs of depression or suicide in a friend or yourself.

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Care

Show your friend that you’re worried about them and offer support.

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Tell

A trusted adult so you can get help.

Guided Exercises to Reduce Stress and Anxiety

square breathing

Square Breathing Exercise
Progressive muscle

Progressive Muscle Relaxation
deep belly breath

Deep Belly Breathing
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Stretching to Reduce Stress
Meditation

Meditation Exercise

Healthy Coping Strategies

Between challenging classes, extracurriculars, and managing relationships with families and friends, it can be easy to forget how to take care of yourself. Healthy coping strategies are really important to help you deal with stress.

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Journaling

Writing down your feelings can be really helpful to manage stressful situations. You can learn more about yourself if you spend a few minutes reflecting about your day in a journal. If you have trouble getting started, try jotting down a few lines of your feelings or three things you’re grateful for that day.

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Exercise

Physical activity is healthy for your body and mind by boosting your mood. Exercise can come in many forms such as running, biking, playing a sport, or even just walking your dog each day.  You should try to exercise for at least 2.5 hours a week and try activities that both raise the heart rate and work different muscle groups in your body.

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Healthy Eating

Eating well can make you feel better. Aim for three balanced meals per day which include fresh fruits and vegetables; low-fat dairy like milk and yogurt; proteins such as chicken, fish, and beans; whole grains like brown rice or wheat bread; and healthy fats such as avocados and nuts.

It’s also important to drink enough water to keep your body hydrated. To calculate how much you need, take your weight and divide it by two. The number is how many ounces of water you should drink each day.

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Hobbies

People with social connections have lower levels of anxiety and depression. Even though you’re not able to be physically close to your peers, consider trying out a new hobby such as a virtual book club or learning a new skill through free online videos. You can look online to learn a new language or how to cook. The possibilities are endless!

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