Narrative-first, evidence-driven

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Pick one. Small counts.

1-minute actions

• Mute/unfollow one account that spikes your stress
• Text one friend: “You okay?”
• Write down: “What I can control / what I can’t”
• Put your phone in another room for 10 minutes

10-minute actions

• Look up one primary source together (school email, official site, full video)
• Take a short walk (no phones) and talk while moving
• Do a quick body reset: shower, stretch, snack, water
• Write one question you want answered (not ten)

Weekly actions

• Do one community thing: club, helping a neighbor, volunteering
• Practice one “skills that age well” rep (writing, building, learning)
• Make one plan for a hard thing coming up (test, tryout, talk, deadline)

If the fear is about “the world”

Choose an action that restores local control:

• one helpful act
• one skill rep
• one real conversation with a real person

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