From Teachers

We say a lot of things to students because words can hold weight, and sometimes a few simple phrases can change how you see a hard day. We want you to know we notice you, we care, and that there are easy sentences you can remind yourself of when things feel heavy. These are not magic fixes, but they are tools you can use to quiet worry, steady your breathing, or find the next small step. We often say them out loud in class, write them on sticky notes, or tuck them into a pencil case, and they work best when you say them to yourself kindly, like a friend.

When you feel stuck or upset, try telling yourself one of these lines slowly and quietly. Name your feeling first — “I’m feeling sad” or “I’m frustrated” — and then follow with a phrase that helps. If a test or a fight or a change at home makes you dizzy with worry, remembering that “this will pass” and “one step at a time” can make the next thing feel possible. If you’re afraid you’ll fail or that people are judging you, remember “I am learning” and “mistakes help me grow.” If you’re lonely, tell yourself “You are not alone; I will reach out” and then try to catch the eye of a trusted adult or friend.

We also remind kids that asking for help is brave. Saying “I need help” or “Can we talk?” is a strong move, not a weakness. When you hear yourself thinking worst-case stories, try swapping them out with kinder lines: “I can try this again tomorrow,” or “I did my best with what I knew.” If anger or tears are rising, give yourself permission to breathe: “It’s okay to feel this,” then breathe in for four, hold for two, breathe out for four. Small practice brings the phrases closer to automatic so they appear when you need them.

Here are short phrases we use often because they land quickly and carry big calm: - “You are seen.” “I’m proud of you.” “Take one small step.” “It’s okay to ask.” “This is hard, but you are harder.” “Feelings come and go.” “You don’t have to do it alone.”

Stick a phrase where you’ll find it — behind your notebook, on your bedroom wall, or as a reminder in your phone. Use them with friends: offer “Are you okay?” and “I’m here” when someone looks down. Practice saying them kindly to yourself in the mirror or before bed. We can’t promise they’ll fix everything, but we promise we’ll keep saying them, keep believing in you, and keep helping you learn to use words that carry you through.