Mental Health America recommends this 4 step process to deal with uncomfortable or unpleasant emotions:

1. Pause 2. Acknowledge 3. Think 4. Help

Step 1: Pause.

This step is important because instead of acting on feelings right away, you stop yourself and think things through. Count to 100 or say the alphabet backwards.

Step 2: Acknowledge What You're Feeling.

For example, are you mad at someone, or are you sad because your feelings were hurt by what they did? Whatever it is that you are feeling, it is ok to feel that way.

Step 3. Think. 

​Now that you have taken a few moments to figure out what exactly it is that you are feeling, think about how you can make yourself feel better.

Step 4. Help​.

Take an action to help yourself based upon what you came up with in the "Think" step.

Having Trouble Thinking Of Ways To Help Yourself? Try Something From This List:


Other resources for when we're not feeling our best:

Mental Health is Health - Take Control of Your Emotional Health website

Jed Foundation - I Want to Take Care of my Mental Health website

Seize the Awkward - Taking Care of Your Own Mental Health website

Now Matters Now - Coping Skill Tutorial website

Change to Chill - Mindfulness & Stress Relief Resources for Teenagers website

Reach Out - A Safe Place to Get Support and Feel Better website

Share the Power of Pause

Do you need help now? Call, text or chat 988 Suicide & Crisis Lifeline.
Find other hotlines and options for peer support at our Resource page​.

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