Self Care Tools

The foundation of all breathing techniques. Breathing from the diaphragm activates the body's relaxation response and lowers cortisol levels.

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Inhale → Hold → Exhale → Hold — each for 4 counts. Creates a rhythmic, calming loop used by athletes, Navy SEALs, and therapists worldwide.

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A yogic technique (Nadi Shodhana) that balances the left and right hemispheres of the brain, promoting calm and mental clarity.

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Hannah Uri's "Back In My Body" — a gentle practice to help you reconnect with your body without the critical thoughts in your brain.

Safe for trauma survivors. Move at your own pace — rest whenever you need.

A gentle, mood-lifting yoga flow specifically designed for depression, low energy, or emotional heaviness.

Even on the hardest days, 10 minutes of movement can shift your nervous system. You don't have to feel ready to start.

Tense and release each muscle group to discharge physical stress stored in your body. Takes 10–15 minutes.

1. Start with your feet — squeeze for 5 seconds, release
2. Move up: calves, thighs, stomach, hands, arms, shoulders, face
3. Notice the contrast between tension and release
4. Breathe slowly throughout

Engages all five senses to anchor you to the present moment. Especially effective during anxiety, flashbacks, or panic.

• 5 things you can see
• 4 things you can touch — feel their texture
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Physical temperature sensations rapidly interrupt distress cycles. Based on DBT's TIPP skill.

• Hold an ice cube in your hand
• Splash cold water on your face
• Hold a warm mug and breathe in the steam
• Step outside for fresh air

A simple body-awareness practice that anchors you through physical sensation.

1. Sit with feet flat on the floor
2. Press your feet firmly into the ground
3. Notice pressure, texture, and temperature
4. Take 3 slow, deep breaths
5. Name 3 things you can see in the room

Use these when you don't know where to start:

• What emotion am I carrying right now, and where do I feel it in my body?
• What did I do today that I'm proud of, even if it was small?
• What am I avoiding, and what is it costing me?
• What would I tell a friend feeling exactly how I feel?
• What does my version of "okay" look and feel like?

Consistent gratitude journaling rewires the brain toward positive attention patterns over time.

• Write 3 specific things you're grateful for each day
• Be specific: not "my family" but "my sister texted to check on me"
• Include why it matters to you
• Add one thing about yourself you appreciate

Write 3 pages of stream-of-consciousness first thing in the morning — before your inner critic wakes up. No editing, no judgment.

• Set a timer: 15–20 minutes
• Write without stopping or reading back
• Include frustrations, dreams, random thoughts — anything

• 10 hours before bed: No more caffeine
• 3 hours before bed: No more food or alcohol
• 2 hours before bed: No more work
• 1 hour before bed: No more screens
• 0: Times you hit snooze

Blue light suppresses melatonin. Doom-scrolling activates your stress response at exactly the wrong time.

• Charge your phone outside the bedroom
• Use a real alarm clock
• Replace scrolling with reading, stretching, or journaling
• Try a "digital sunset" 60–90 min before sleep