Ask Sam letter


To Sam

Can you help me stay happy?

I am constantly getting upset. I don’t even know why. Sometimes it is because people are being mean but sometimes it isn’t. I also get very annoyed and angry sometimes. Do you have any tips to help me calm down and be more happy?

Ask Sam


Hi there

Feeling upset or angry can be difficult especially when there isn’t an obvious reason. Emotions like anger can be triggered by something happening right now or by things from the past. Whatever you're feeling there are lots of things you can do to feel calmer.

Emotions can sometimes feel scary but it’s normal to experience different feelings. Finding healthy ways to express your feelings and cope with stress can help you to feel better when you're going through a tough time.

You can use calming techniques like breathing exercises at any time. Start with taking 5 slow deep breaths, breathing in through your nose and out through your mouth. Slowing down your breathing sends messages to your body and mind to calm down. You can do this wherever you are, and without anyone else knowing what you're doing.

Different techniques will help at different times so try these tips for taking care of yourself and breathing exercise videos to find what works for you.

Learning to take care of yourself by eating healthily and getting a good night's sleep will help you cope when things in your life feel difficult or challenging.

You could try setting your alarm 10 minutes earlier so you're not rushing, eating breakfast and doing some relaxing morning exercises. You could also take half an hour every day to do something that makes you feel happy. These can all help you to feel more balanced and less 'on a rollercoaster' with your emotions.

Remember your happiness is important and no one should be mean to you. If you're experiencing emotional abuse or bullying there are ways to ask for help.

And remember our counsellors are always here for you.

Thank you for your letter, take care.


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