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If you or someone you know is being affected by substance misuse, mental health concerns or emotional distress, we’re here to help.

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Better Ways to Feel Better

How are you feeling today? 

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Get Support

It’s okay to not feel okay. If you’re overwhelmed, anxious or just don’t know what to do next, you don’t have to figure it out alone.

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A few quick, simple things that might help:

Take a deep breath.
Slowing down and controlling your breathing can calm both your body and your mind. It might feel simple, but it’s one of the fastest ways to tell your brain that you’re safe and in control. Even a few deep breaths can make a stressful moment feel less overwhelming — here’s a quick exercise to try.
  1. 1. Breathe in deeply and hold for four seconds.
  2. 2. Let it out slowly, then hold for another four seconds.
  3. 3. Repeat five or so times.
Get Outside.
Changing your environment can help shift your headspace, and sometimes the best first step is actually stepping outside. Sunlight, fresh air and moving your body can help break the cycle of stress and give your mood a reset. Not sure where to start?
  1. • Take a walk around the neighborhood
  2. • Read a book on a park bench
  3. • Ride a bike or go for a jog
Call or text a friend.
Reaching out to someone you trust can make a big difference — even if you don’t feel like sharing exactly how you feel. Knowing you’re not alone and reminding yourself that people care can improve your mood. They might have even gone through some of the same feelings. You don’t need to say much. Even “what’s up” can get the conversation started. You could…
  1. • Bring up something you know you both enjoy
  2. • Suggest doing something together
  3. • Kick off a conversation with a post or video you saw recently

988 is here to help.

Talk to a trained counselor about first steps for handling whatever you're going through.

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Drugs aren't the answer.

When you’re going through a tough time, drugs and alcohol might seem like a good way to stop feeling the way you’re feeling. But the truth is, they usually make things worse.

If people around you are trying drugs or you’re worried about your own substance use, help is out there.

 

Better Ways to Feel Better

 

Tune Into Your Feelings  

Music can put you in a whole new headspace — no substances necessary.

Want to relax? Give yourself an ego boost? Get some good vibes flowing? Just pick a mood and press play.  

 

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Find Someone to Jam With 

Looking for a new way to express yourself or connect with friends?

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Good Feels Better Together

Think about the last time one of your friends checked in, hyped you up or just hung out with you when you really needed it. You can be that person to someone you care about — and it’s tough to find a better feeling.

When someone is struggling with their mental health, they’re a lot more likely to experiment with drugs. But your friends might not always show what they’re going through, or that they’re going through something at all. That’s why it’s so important to let the people around you know you’re there for them.

Just checking in, even with a quick “Hey, how have you been lately?” can make someone feel less alone and open up an opportunity for them to talk it out.

Supporting someone isn’t about fixing everything. What matters is that you listen and let them know there are ways to feel better without drugs.  

 

Tips for real, honest conversations 

Start small. Even “What’s up?” can open the door.
Listen first. Give them space to talk it out before trying to help.
Keep showing up. Checking in again will make you both more comfortable over time.
Know when you need help. If there’s something serious going on, it’s okay to tell your parents, a counselor,
 a coach or another adult you trust. 

Tips & Resources

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Prevent an overdose,
Save a life

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Peer Support
Matters

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Prescription Drug Misuse Explained

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Know the
Risks

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Treatment Near
You

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Facts on
Fentanyl

How Parents Can Help

It’s not always easy to have conversations about big topics like substance use. But honest, open talks build trust over time and tell your kids you’re there for them. It might feel like small talk. But it makes a big difference.

Click the button below for tips and talking points that can keep your kids safe.

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Always call 911 immediately if you are experiencing a medical emergency and follow the instructions given by 911 dispatchers.

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The information on this website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. This content is presented for general reference and educational purposes to increase overall safety awareness. It is not intended to be medical or other expert advice and should not be used in place of consultation with emergency responders or medical professionals. The information published here is not exhaustive and the user should seek the advice or appropriate professionals. Official State of South Dakota Website © 2024 South Dakota Departments of Health and Social Services. All Rights Reserved.