Seething. Shaking. Spiraling. You were barely coping with your everyday stress and anxiety, but now you’re having your worst work day ever. And as a professional adult, you can’t curl up in a ball and howl before that next meeting (or class period) starts in 20 minutes.

Time to reach for the tool that can save you. Your phone.

Try sweating it out.

Sworkit video workouts are as quick as five minutes, and you have your choice from cardio to core training. You don't need a gym or equipment to get an endorphin kick. Find it for Android and iOS.

Try calming yourself.

Open the Stop, Breathe & Think app and “check in.” Breathe will recommend an exercise based on how you’re feeling. Do it. Find it for Android and iOS.

Try laughing.

Go to Buzzfeed’s list of the week’s funny tweets. You're welcome.

Try getting perspective.

According to positive psychology, giving thanks for any good thing that comes to you reduces your stress. A Gratitude Journal gives you simple prompts to move your mind to a happier place. Find it for iOS.

Try refocusing.

The Lake coloring app provides a comforting (and free) coloring experience. If you buy a subscription, feel better knowing that some of the proceeds go to the artists. Find it for iOS.

Or get the help you really need.

Use your phone to call a human. Tell a person how you’re feeling. A friend who is there for you on your worst day is worth more than a text.

The long game:

If you’re an alum of Teach For America or a current corps member, you have access to a free subscription to Headspace. Use it to practice meditation and reduce stress and anxiety. Contact alumniteaching@teachforamerica.org to obtain the code for your free yearlong subscription.