Helpful Tools
Simple, evidence-based techniques you can use anytime, anywhere.
Box Breathing
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 4 times. This technique activates your parasympathetic nervous system.
5-4-3-2-1 Grounding
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. Brings you back to the present moment.
Journal Prompts
Try these: "What am I grateful for today?" "What emotion am I feeling and where do I feel it in my body?" "What would I tell my best friend in this situation?"
Progressive Muscle Relaxation
Starting from your toes, tense each muscle group for 5 seconds, then release for 10 seconds. Work your way up to your head.
Thought Challenging
Identify a negative thought. Ask: "Is this thought based on facts or feelings?" "What would I say to a friend?" "What's a more balanced way to think about this?"
Self-Compassion Break
Place your hand on your heart. Say: "This is a moment of suffering. Suffering is part of being human. May I be kind to myself." Feel the warmth of your hand.