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Grief can include sadness, anger, numbness, guilt, relief, confusion or physical tiredness, and it does not follow one timetable. Gentle routines, cultural or spiritual practices and supportive people may help. Seek professional support if you cannot manage daily life, feel unsafe, use harmful coping methods or the distress remains overwhelming.

Notice how different accounts affect your mood. Mute or unfollow harmful content, set time boundaries, avoid checking during sleep hours and remember that online posts rarely show a whole life. Protect personal information and report harassment. Speak with someone you trust if online experiences cause fear, shame or persistent distress.

Counselling is normally private, but confidentiality has limits. A professional may need to act if there is a serious risk of harm, a child is unsafe, or the law or professional duty requires disclosure. Ask the provider to explain confidentiality, record keeping and information sharing before the first session.

Yes. Sleep and mental wellbeing influence each other. A regular sleep and waking time, reduced late-night screen use, limited caffeine later in the day and a quiet wind-down routine may help. Seek medical or mental-health advice if sleep problems are persistent, severe, linked to breathing problems, medication or substance use, or accompanied by major mood changes.

Take the statement seriously. Ask whether they are in immediate danger and whether they have a plan or access to something that could harm them. Do not leave them alone and do not promise secrecy. Involve a responsible adult or qualified professional immediately. Call Rescue 1122, Police 15, Edhi Ambulance 115 or go to the nearest hospital if there is immediate risk.

Choose a calm time and explain what you have been experiencing and how it affects daily life. You may say, “I have been struggling and I want to speak with a trained professional.” Share a verified service and explain that counselling is confidential and practical. If the first person does not understand, try another trusted adult, teacher, doctor or support service.

Write down the worry and separate what you can control from what you cannot. Choose one small action for the part you can influence. Use slow breathing or grounding to return attention to the present. Limit repeated checking and seek support from a trusted person. If worry is persistent, causes panic, disrupts sleep or affects daily life, contact a qualified mental-health professional.

Begin with a realistic study plan and divide work into short tasks. Protect sleep, meals, movement and short breaks. When anxiety rises, slow your breathing and focus on the next manageable step rather than the whole examination. Avoid excessive caffeine and all-night study. Speak with a teacher, parent or counsellor if stress is severe, continues after the examination or prevents you from functioning.