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Sending a Hug to You
(Youth and Teens)
A cozy landing spot for a calm breath, kind words, and a next small step.
If your day feels hard, you’re not alone. We’re glad you found this.
A gentle note: This page is for comfort and general support - not medical advice. If you are in immediate danger, call 9-1-1 (Canada) or go to the nearest emergency department. If you need to talk to someone right now, jump to Get help.
Welcome.
No long explanations. Just press play and follow along.
Kids Breathing (Starts Right Away)
Teen / Adult Breathing (Starts Immediately)
Regaining Focus Meditation (Teens / Adults)
Mindfulness Meditation (Starts Immediately)
Kind words (for kids + teens)
Living with a metabolic condition (or helping someone with one) can be a lot. If no one told you today: you’re doing amazing.
- I’m not “too much.” My feelings make sense.
- I don’t have to be perfect to be proud of myself.
- My plan (food, formula, meds) helps me stay strong.
- It’s okay to feel different sometimes.
- I can ask for help - and that’s brave.
- I can do one next step, and then another.
- I deserve kindness from others - and from myself.
- I don’t have to be perfect to be proud of myself.
- My plan (food, formula, meds) helps me stay strong.
- It’s okay to feel different sometimes.
- I can ask for help - and that’s brave.
- I can do one next step, and then another.
- I deserve kindness from others - and from myself.
Try this: pick one line and repeat it 3 times. You can whisper it. You can think it. It still counts.
Tiny wins (pick one)
When your brain feels loud, tiny wins help. Pick one thing you can do in the next 2 minutes.
- Drink water (or take 3 sips).
- Eat the next planned thing (one bite is okay).
- Tell a grown-up / trusted person: “I need a minute.”
- Put on socks/hoodie/blanket (cozy counts).
- Step outside for 30 seconds and feel the air.
- Text someone safe: “Can you talk?”
- If you manage food/formula/meds: doing that is a WIN.
- Eat the next planned thing (one bite is okay).
- Tell a grown-up / trusted person: “I need a minute.”
- Put on socks/hoodie/blanket (cozy counts).
- Step outside for 30 seconds and feel the air.
- Text someone safe: “Can you talk?”
- If you manage food/formula/meds: doing that is a WIN.
Remember: doing something small doesn’t mean your feelings are small. It means you’re taking care of yourself.
Get help (you deserve support)
If you’re in Canada and living with a metabolic condition:
CanPKU+ is here for community and support. You don’t have to figure this out by yourself.
CanPKU+ is here for community and support. You don’t have to figure this out by yourself.
If you feel unsafe or in immediate danger:
Call 9-1-1 or go to the nearest Emergency Department.
Call 9-1-1 or go to the nearest Emergency Department.
Canada-wide support
- 9-8-8: Suicide Crisis Helpline (24/7): call or text 9-8-8
- Kids Help Phone (24/7): Call 1-800-668-6868 or text CONNECT to 686868
If you don’t know what to say, try: “I need help right now.” That’s enough.
Learn more tools (when you have a few extra minutes)
These have a bit more talking at the start. Watch when you’re not in “urgent mode.”
5-4-3-2-1 Grounding Method
Understanding Mindful Breathing
You found this page because someone wanted to send you a hug. If it helped even a little, that matters.