Faith and Focus

Whether you are stressed about school, feeling anxious, or just having a hard day, you are not alone and there are real tools and support systems that can help. This post includes resources for reaching out, tips for staying on top of school, and ways to take care of yourself every day. You are doing hard things and you are brave, do not forget that.

AT SCHOOL

Get Support: Talk to Someone Who Cares

Talking to a teacher or counselor can feel scary, but it’s one of the most helpful things you can do. School counselors are there to help with stress, anxiety, and mental health.

Here’s how to start the conversation:

• Pick a quiet time. Try: “Can I talk to you privately when you have a minute?”
• Be honest, even if it’s awkward. Try: “I’ve been really stressed and it’s starting to affect school. I think I might need some support.”
• Don’t worry if you don’t have all the words. You can write a short note or email if that feels more comfortable.

Hotlines & Helplines (For Immediate Support)

If you need someone to talk to right away, here are free and confidential places to call or text:

988 Suicide & Crisis Lifeline
📞 Call or text 988 — Available 24/7
🌐 988lifeline.org

Crisis Text Line
📱 Text HELLO to 741741 to connect with a trained counselor

Teen Line
📞 Call (800) 852-8336 (6–10 PM PT)
📱 Text TEEN to 839863
🌐 teenlineonline.org

You’re never bothering anyone, these resources exist for people just like you.

Books & Podcasts for Teens

Here are some recommendations that are helpful and real:

• Books/Spiritual:
  “You Are Not Alone” by Jennie Allen
  “Stop the Spiral Devotional” by Jennie Allen
• Books/Fiction:
  “The Dark Matter of Mona Starr” by Laura Lee Gulledge
  “We Are All So Good at Smiling” by Amber McBride
• Books/Non-Fiction/Guidebooks:
  “I would, but my DAMN MIND won’t let me!: a teen’s guide to controlling their thoughts and feelings” by Jacqui Letran, MSN
  “The Teens’ Workbook to Self Regulate” by Richard Bass
• Podcasts:
  Teenager Therapy
  Mindful Teen *check the website as well mindfulteen.org
  She Persisted

Tools to Stay Focused and Organized

Weekly Planner Template

Get yourself a planner to organize your school week, goals, and self-care:
(You can also use a notes app, reminders or Google Calendar)

Within a planner, create a daily routine. A consistent routine provides structure, which can be a comfort and help you feel more in control in hard times. Your routine should also help you to reduce being overwhelmed.

Prioritize Self-Care

Make time for things that are relaxing for you. Examples could be connecting with nature, going for a walk, listening to music, or getting together with a friend that is easy to be yourself with. Pay attention to the things that make you happy and relaxed.

Study Tips That Actually Work

• Break big tasks into small steps that are more manageable to help you feel a more immediate sense of progress and accomplishment.
• Set realistic goals
• Celebrate yourself for completing tasks to boost a release of dopamine, which can in turn give you a rise in serotonin. This will also help to build your momentum and maintain your motivation.
• Prioritize the most important assignments and focus on doing them first.
• Move to different areas around your home or try a coffee shop to break up the monotony.
• Take a short walk or go to the gym to boost mood and energy levels.
• Use timers (like the Pomodoro Method: 25 min study, 5 min break).
• Try focus apps like Forest, Study Bunny, or Notion.
• Ask for help from a friend, family, therapist, or teachers when you are struggling to stay focused or organized. Being isolated in your stress is not helpful. Remember many people like to help others, asking is a brave thing to do.

Daily Check-In Checklist

Ask yourself:

• Did I drink enough water today?
• Did I get at least 6–8 hours of sleep?
• Did I eat something nourishing?
• Did I eat enough protein?
• Did I go outside or take a break from my screen?
• Did I do something calming or enjoyable?

Mental Health Journal Prompts

Try writing about:

• “What am I grateful for today?”
• “What does ‘self-care’ mean to me?”
• “What’s something that made me feel anxious today?”
• “What do I need more of this week?”
• “When was the last time I felt proud of myself?”

Don’t feel pressure to write every day. Check in with yourself when you can.

Techniques for Anxiety or Stress

Box Breathing (4–4–4–4)

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat 3–4 times until you feel calmer.

5-4-3-2-1 Sensory Grounding

When your brain feels overwhelmed, try this:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This helps pull your mind back to the present.

EFT/Tapping: The Butterfly Hug Technique

• Cross your arms over your chest, similar to how you would hug yourself.
• Your hands should rest on your upper arms.
• Begin tapping or gently patting your hands alternately on your upper arms.
• The movement should be soothing and rhythmic.

Save this post, share it with a friend and remember you are not alone.