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Counseling · Feelings

Feelings and mental health

Everyone has feelings. All feelings are OK. Some feelings are big. You can learn tools to calm your body, and you can ask for help.

Mental health is part of health, like a strong body. When feelings get hard, help works and things can get better.

Feelings check-in

How big is my feeling?

Tap one. Nothing is saved or sent.

Pick a level to see ideas.

Calm your body

🎈 Balloon breathing

Breathe in 4 · hold 4 · breathe out 4 · rest 4

Four rounds take about one minute. If you feel dizzy, stop and breathe the normal way.

For you, by grade

My grade:
Grades K-2

Name it to tame it

  • Feelings have names: happy, sad, mad, scared, excited.
  • Find it in your body: tight tummy? hot face?
  • Calm tools: hug a stuffed animal, count to 10, smell the soup and cool it.
  • Tell a grown-up: “I feel ___.”
Grades 3-5

My calm-down kit

  • Make a calm-down kit: a drawing, a song, a stress ball, a water bottle.
  • Feelings can mix: excited and nervous.
  • Thought check: “Is this true? What would I tell a friend?”
  • Sleep, food, play and moving your body all help feelings.
Grades 6-8

Stress and mood

  • Stress is normal in middle school: more classes, more changes.
  • Sleep and screens: put the phone away before bed.
  • Mood dips that last many days, or worry that stops you from doing things, are worth telling an adult.
  • A friend in trouble? Do not keep it a secret. Tell an adult.
Grades 9-12

Taking care of you

  • Know your stress signs and your best 3 coping tools.
  • Lost interest in things you liked, sleeping a lot more or less, pulling away from people: talk to someone.
  • Alcohol, vaping and drugs can make feelings worse, not better.
  • You can call or text 988 for yourself or for a friend.

Vaping, alcohol and drugs

Grades K-2

Only take medicine from a trusted grown-up. If you find pills or a vape, do not touch. Tell an adult.

Grades 3-5

Some things can hurt a growing body and brain. If someone offers you something, say “No thanks” and tell an adult.

Grades 6-8

NIDA says adolescence is a time of big brain growth, and that “exposure to these substances can have a significant impact on brain development.” Practice a “No” line: “Nah, I’m good.”

Grades 9-12

NIDA says early use of alcohol and other substances can raise the chance of using other drugs and of a substance use disorder. Worried about yourself or a friend? Talk to the counselor or call the NY HOPEline.

NY HOPEline

1-877-846-7369

Call 1-877-8-HOPENY or text 467369. Free and confidential, 24/7/365. For alcohol, drugs, gambling and other addiction worries (NYS OASAS).

📞 Call💬 Text

SAMHSA National Helpline

1-800-662-4357

1-800-662-HELP. Free, confidential, 24 hours a day, every day. Treatment referral and information, in English and Spanish.

📞 Call

For families

Signs your child may need help

From NIMH. Watch for changes that last, not one hard day.

Younger children, for example:

  • Frequent tantrums or being irritable much of the time
  • Often seeming fearful or worried
  • Frequent stomachaches or headaches with no known medical cause
  • Sleeping too much or too little, frequent nightmares
  • Not interested in playing with other children, or hard time making friends
  • Grades going down

Older children and teens, for example:

  • Lost interest in things they used to enjoy
  • Little energy; sleeping too much or too little
  • Spending more and more time alone
  • Dieting or exercising too much, or fear of gaining weight
  • Smoking, drinking or using drugs; risky behavior
  • Self-harm or thoughts of suicide: get help now

What to do

  1. Talk with people who see your child often, like the teacher (NIMH's advice).
  2. Talk with your child's pediatrician or health care provider. They can refer you to a mental health professional.
  3. Ask the school counselor, school psychologist or school social worker what help the school offers.
  4. If your child is unsafe or talks about hurting themselves or someone else, get help right away: call or text 988, or call 911.

Find help in New York

How to start the talk

  • I've noticed you seem tired and quiet lately. How are you really doing?
  • You can tell me anything. I won't be mad. We'll figure it out together.
  • Lots of people talk to a counselor. It is a smart, strong thing to do.

For teachers

Mental health in health class

Education Law §804 was amended by Chapter 390 of the Laws of 2016 and Chapter 1 of the Laws of 2017: required health education must include instruction in mental health. The Regents amended 8 NYCRR §135.1 and §135.3 to match, including K-6 instruction.

SEL Benchmarks connection

Goal 1 of the NYS SEL Benchmarks: “Young people develop a self-awareness that nurtures and affirms a strong sense of identity, informs decisions about their actions, and builds a sense of agency.” The thermometer and breathing tools here support Goal 1 practice.

Safe words when suicide comes up

  • Share hope, help-seeking and 988 / Crisis Text Line.
  • Never describe methods or details.
  • Do not call suicide common or a way to solve problems.
  • Say “died by suicide,” not “committed.”
  • Refer any student of concern the same day using your school's steps.

No diagnosis, no scores

Teachers notice and refer; licensed professionals assess. Keep check-ins anonymous and unscored. Goal100 tools save nothing about feelings.

Sources

General information to help students, families and teachers. It is not medical, mental health or legal advice, and it does not replace your school counselor, school psychologist, school social worker, doctor or a licensed professional. The feelings thermometer is a calm-down tool, not a test.

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