Pause and Breathe, step away if you can and take a few deep breaths to cool your body’s stress response before reacting.

With grief, allow yourself to feel whatever comes without judgment, take time for yourself like going for a quiet walk.

Remind yourself that “This is just a thought, not a fact.” Then try refocusing your attention on a meaningful activity for a few minutes, like listening to music, drawing, or going for a walk.

Try grounding yourself with the 5-4-3-2-1 technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. It brings your focus back to the present moment.

Break tasks into tiny, manageable steps even something as small as getting out of bed or brushing your teeth can be a win. Try to get some sunlight and movement each day.

Try using a delay-and-distraction technique tell yourself to wait 10 minutes and do something else, like holding an ice cube, drawing on your skin with a marker, or squeezing a stress ball. These can help you ride out the intense emotion safely.

Try using “I” statements instead of blame. For example, “I feel hurt when…” instead of “You always…” to express emotions without triggering defensiveness.

Children can cope by expressing their feelings through play, drawing, or talking with trusted adults. They can access support through school counselors, therapists, and organisations like the Child Mind Institute or YoungMinds, which provide specialised resources and guidance for both kids and their families.

Young people can cope with mental health challenges by building simple habits like talking openly to trusted friends or adults, practicing regular physical activity to boost mood and using breathing exercises to manage stress. As well as helplines like Childline for Free confidential support for anyone under 19 or YoungMinds for Mental health support, advice and crisis resources.