Asking For Help
Sometimes our emotions can be too intense for us to deal with alone. It is extremely important to ask for help in these situations. Asking for help can be confusing and difficult, so this page works to break it down into easily understood steps.
Reminder: Your feelings are completely normal and validated.
Even if it may not seem like it, everyone experiences bad days.
1. Pinpoint Your Feeling
Think about what you are feeling. This could just be one emotion, or it could be many. Try to think about events in your life that might be making you feel this way.
2. Find a Trusted Adult
Trusted adults are adults who you feel comfortable and safe with. This might include parents, caregivers, teachers, relatives, doctors, or school counselors.
It is a good idea to always have a list of 3-5 trusted adults who you feel you can talk to at any time.
3. Practice What to Say
It is completely normal to feel nervous about starting a conversation. It can help to practice what you want to say before with a few simple phrases. This might be:
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"I’ve been feeling really [anxious/sad] lately and I need some help."
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"Can we talk? I’m having a hard time with my feelings."
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"Sometimes I feel overwhelmed and I don't know what to do."
4. Explore Communication Options
The next step is talking to your trusted adult. Even if you can only say your practiced line, they will know how to help you from there.
If talking to them seems to scary, there are other ways to communicate with them too, like:
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Writing a quick note or letter
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Sending a text message or email
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Creating a drawing
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Using visual tools like an emotion chart or feelings wheel
