Mind and body
Get through a stress spike
The goal is not to solve your life in ten minutes. It is to make the next ten minutes safer and more manageable.
Reviewed July 15, 2026Do now
Take these three steps.
- Move away from the immediate trigger if you can and put both feet on a stable surface.
- Name five things you see, four you feel, three you hear, two you smell, and one you taste.
- Choose one small action: water, food, a short walk, a quieter place, or a message to someone safe.
“I'm having a rough spike and don't need you to fix everything. Could you stay with me by text or in person for ten minutes?”
If that is not possible
Keep another route open.
If one technique makes you feel worse, stop and try a different grounding action. Coping tools are not a test you can fail.
Bring in more help
Do not carry this part alone.
If you may hurt yourself or someone else, call or text 988 in the U.S. If danger is immediate, call 911.
See immediate-help options →Sources
Where this guidance comes from.
- Centers for Disease Control and PreventionMental Health and Well-Being ↗
Youth mental-health information and the protective role of strong connections.
- 988 Lifeline988 Suicide & Crisis Lifeline ↗
Free U.S. call, text, and chat support, available 24/7/365.
This is general educational guidance. Rules for minors, confidentiality, healthcare, school obligations, and reporting vary by location and situation.
Make it yours