Box breathing
Try four gentle counts in, four holding, four out, four holding. Repeat for a few rounds without forcing your breath.
IN 4HOLD 4OUT 4HOLD 4
AT HOME
Small things you can do
for yourself.
These are simple reflection and self-management activities, not medical treatment. Take what helps and leave what doesn't.
5–4–3–2–1
Notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste. Move slowly and notice details.
Finish the sentence
Write for two minutes without correcting yourself:
“Right now, I wish…”
“Something I need is…”
“Something I'm proud of is…”
Send the tiny message
Think of someone you appreciate. If it feels right, send something uncomplicated: “Hey, I was thinking about you. Hope you're okay.”
The 10-minute reset
Drink water. Open a window. Put one thing away. Stretch. Wash your face. Put on a song. Choose one small task—not ten.
Talk to yourself like a friend
Write down one thing you're struggling with, then answer it as if a close friend had just told you the same thing.
A gentle note
These activities are general wellbeing ideas and aren't a substitute for professional healthcare. If you're in immediate danger or need urgent support, contact local emergency services or an appropriate crisis service in your area.