how to relieve anxiety:

・ use calming breathing exercises
・ move your body! activities such as running, walking, swimming and yoga can help you relax. i highly recommend trying stretching exercises & zumba (it helps to relieve stress as it requires energy and makes you move a lot)
・ do not try to do everything at once. set small targets that you can easily achieve
・ lay on the floor with your legs straigh up against the wall in a L shape. this helps by draining tension, slows your heart rate, and tricks your body into calm mode
・ if you feel like you're about to panic, rub vicks vaporub under your nose. it hits all your senses at once and pulls your focus back into your body
・ cross your arms over your chest, tapping each hand on the opposite upper arm or shoulder in a slow, rhythmic, alternating pattern (left, right) while taking deep breaths. this is called a butterfly hug and it provides bilateral stimulation to calm the nervous system and self-soothe
・ take a hot shower or bath in warm water to relax tension in your muscles. muscle relaxation helps physically de-stress your body, which may release some of your emotional stress too
・ look around you and try to find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. this is called the 5-4-3-2-1 grounding technique and it's used for anxiety by focusing on your senses
・ for me personally, what i feel always works when i’m trying to calm down is listening to whale sounds. it may sound strange, but their songs are so beautiful, and it feels incredibly relaxing to listen to them. i have this spotify playlist with a compilation of all my favorite whale sounds ♡

insomnia:

・ if you suffer a lot with constant insomnia, seek the help of a doctor to get you the right medication!
・ create a healthy schedule by going to sleep at the same time everyday, even on weekends. stay away from all screen time and start an activity that will tire your eyes (like reading a book, for example) 1 or 2 hours before your desired sleep time
・ if you enjoy it, herbal teas are amazing for relaxation and sleep. i highly recommend valerian root (has sedatives within it) & chamomile (contains multiple active chemical compounds, including one that has a mild tranquilizing effect). you can read more about teas and its researches here ♡
⤷ it's very important that you make sure you're drinking a herbal tea instead of caffeinated teas (like black or green tea). it's also better to avoid having a big meal before going to bed, although a light snack is recommended if you feel hungry. never go to bed on an empty stomach!
・ make sure your bedroom is dark and quiet. use curtains, blinds, an eye mask or ear plugs if needed. if you're a light sleeper like me and struggle with every little noise, i highly recommend putting on some background rain sounds in low to medium volume
・ make sure your mattress, pillows and covers are comfortable. you can also spray a relaxing scent on your bedsheet (like lavander, for example) and ventilate your room to create a nice, soothing environment
・ do not exercise at least 4 hours before bed. your body feels very energized after being active, so you won't be able to fall asleep if you're not completely relaxed
・ stop actively trying to sleep. i know this sounds contraditory, but what you need to do is to get in bed with the mindset of relaxing only. sleep needs to naturally come to you, so trying over and over again can only end up in frustation and more stress. do your night routine (eat, shower, skincare, etc), stay away from screen time and just relax

about belonging:

・ here’s the thing: you do. we all do. what is so different about you that could possibly make you not belong somewhere? you were born for a reason, just like me and everyone else. the only difference is that we each have our own paths to follow and our own purpose in life. you just need to find your people and write your own story
⤷ seek your people, those who see you without the masks. whether through books, communities, therapy, or conversations that feel like home
・ don't attempt to fit into any group before first knowing who you are. you need to truly know yourself: your values, where you stand, and what you want. you don’t want to attract and accept just anything that comes your way. don’t try to fit in wherever you end up. after asking yourself all the important questions, the people and places where you’re meant to be will find you effortlessly
・ when you are already feeling disconnected, your initial reaction may be to further isolate or escape. ignore this instinct; maybe pick up the phone and call/message at least one person you trust. or talk to your pet; they don’t offer unsolicited advice. just resist the urge to detach from your surroundings and other people
・ belonging and connecting with others requires being open about who you are and allowing a level of vulnerability and trust. if trusting others is difficult for you, try talking to a mental health professional about your concerns. surrounding yourself with people who have had similar experiences and can relate to you can provide a big sense of relief and help you feel less alone
・ stop performing. we often feel like we don't belong because we are trying too hard to fit a mold. when you stop trying to be what you think they want, the right people will eventually gravitate toward the real you
・ keep participation in social media to a minimum. when everyone is posting about their absolute best life, it’s hard to avoid comparison and determine what is real. the only life you really need to focus on is yours. this doesn't mean that you should isolate yourself and be off-line all the time, but try not to engage with people that don't align with the stage of life you're living right now. seek your own community, find the people that you can relate to instead of comparing yourself to strangers
・ check your inner critic. sometimes the feeling of not belonging comes from a voice in our head saying we aren't enough. remind yourself that you don't need to earn your spot in a room; you belong there just by being you
・ be your own safe space. if you feel like you don't fit in with others, focus on fitting in with yourself. do the things that make you feel the most you; wear your favorite outfit, listen to your niche music, and embrace your quirks
・ journal about it. write down exactly when you feel like you don't belong. is it around specific people? in a certain place? identifying the patterns can help you see if it's the environment that's the problem, not you
・ remind yourself that belonging is a feeling, not a fact. just because you feel like you don't belong doesn't mean it's true. most people are so worried about their own belonging that they aren't even judging yours
・ remember that belonging changes. you might not belong in your current town or school, but there is a whole world out there. your people are waiting for you; you just haven't met them all yet

to help you calm down:

physical grounding techniques

・ cold water shock: splash freezing cold water on your face or hold an ice cube in your hand. the intense temperature shift triggers the "mammalian dive reflex," which naturally lowers your heart rate (p.s.: be careful with this method, the cold can also burn you! do not hold the ice for too long. i recommend putting it inside a plastic bag instead of holding it directly)
・ box breathing: inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. it’s a simple rhythm that tells your body it’s okay to relax
・ progressive muscle relaxation: starting from your toes and moving up to your face, tense each muscle group as hard as you can for 5 seconds, then let it go completely
・ the 5-4-3-2-1 method: look around and name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste. it forces your brain to switch from panic mode to observation mode

mental shifts

・ name the feeling! literally say out loud, "i am feeling overwhelmed right now" naming the emotion takes away some of its power because you're observing it rather than just being in it
・ the 10-10-10 rule: ask yourself: will this matter in 10 minutes? 10 months? 10 years? usually, it helps put the current stressor into perspective
・ focus on one tiny task. if everything feels like too much, ignore the big picture. just focus on one small thing, like "i am going to fold this one shirt" or "i am going to make a glass of water"
・ limit your environment. if you’re overstimulated, turn off the lights, put on some noise-canceling headphones, or move to a smaller, quieter room

quick emergency actions

・ shake it out. literally stand up and shake your arms and legs. animals do this after a stressful event to "shake off" the adrenaline, and it works for humans too!
・ hum or sing. the vibration of humming stimulates the vagus nerve, which is like the "off switch" for your stress response
・ change your scenery. even just walking into a different room or stepping outside for a minute can break the "loop" your brain is stuck in
・ reach out to a safe person: text a friend just to say "i'm feeling a bit anxious, can we talk for a second?" sometimes just knowing someone is there makes the feeling pass faster

sensory safety tips

・ weighted pressure: if you have a weighted blanket, use it. if not, even a heavy coat or a cat/dog laying on your lap can provide deep pressure touch, which calms the nervous system. if you're a pet owner, hugging them also works! for me personally, i love hugging and petting my cats ♡ they can recognize when you're sad and feeling/listening to your cat purr can work to soothe you
・ scent association: keep a specific candle or essential oil (like lavender or peppermint) only for when you need to calm down. eventually, your brain will smell it and automatically start to relax
・ no-light rest: lay down in a completely dark room for 10 minutes. eliminating visual input gives your brain a chance to stop processing information and just be

cognitive brain-hacks

・ externalize the stress. imagine your anxiety as a separate character or a "glitch" in the system. it’s easier to handle "the glitch is acting up" than "i am falling apart"
・ the worst case/best case game: if you're spiraling about a scenario, let yourself think of the worst case, but then force yourself to think of the best case too. the truth is usually somewhere in the middle
・ write it and dispose. write down every single thing bothering you on a piece of paper, then rip it up into tiny pieces or throw it away. it’s a physical signal to your brain that you're letting go of those thoughts for now
・ count backward by 7. try counting down from 100 by 7s (100, 93, 86...). it requires just enough mental effort to pull you out of an emotional spiral and back into your logical brain

gentle physical resets

・ the "sigh" breath: take a deep breath in through your nose, then let out a long, audible sigh through your mouth. making sound during the exhale helps release pent-up physical tension
・ look at the horizon. if you're stuck in a room, try to find the furthest point you can see outside a window. focusing your eyes on the distance sends a safety signal to your brain
・ warm tea or a hot shower. the sensation of warmth can mimic the feeling of a hug and increase oxytocin, which helps counter the stress hormone cortisol
・ slow down your movements. intentionally move in slow motion for five minutes; slowly making tea, slowly walking, slowly picking up a book. it forces your body to exit emergency speed

self-harming:

immediate distractions (getting through the urge)

・ the ice cube trick: hold an ice cube in your hand or rub it on the area where you want to hurt yourself. the cold provides a sharp sensory input that isn't dangerous but can shock your brain out of the urge
・ the rubber band snap: wear a rubber band on your wrist and snap it gently. it gives a quick sting that can help ground you in the moment without causing lasting harm
・ draw on yourself. use a red marker or pen to draw where you want to self-harm. sometimes seeing the "lines" can satisfy the visual urge without the actual injury
・ the 15 minute rule: tell yourself you only have to wait 15 minutes. if the urge is still there, try to wait another 15. often, the peak of the urge will pass if you can distract yourself for just a short window
・ the scream/punch pillow: if your urge is coming from anger or frustration, scream into a pillow or punch a cushion as hard as you can to release that physical energy safely

emotional substitutes

・ journal the why. if you can, write down what happened right before the urge started. getting the feelings out on paper can act as a release valve so they don't stay trapped in your body
・ listen to loud music. put on something intense or very loud (with headphones) to drown out the thoughts in your head until the feeling subsides. i usually choose some upbeat pop or rock/metal and it works to cheer me up too!
・ rip something up: take an old magazine, a phone book, or just scrap paper and rip it into the tiniest pieces possible. it’s a physical way to express destruction safely
・ clench and release. squeeze a stress ball or even just your own fists as hard as you can, then slowly let go. feel the tension leaving your hands

long-term healing & self-care

・ identify your triggers. notice if you feel the urge more when you're tired, lonely, or after talking to certain people. knowing your triggers helps you prepare a plan before the feeling hits
・ create a soothe kit. keep a box with things that calm your senses; a soft blanket, a specific scent, a fidget toy, and photos of people or pets you love. what i personally like to do is to also create a list of media that calms me down! i have lists of old cartoons that heals my inner child, cozy/fun movies to watch when i need to laugh it off, calm songs to listen to, comfort foods, etc. anything that you know will work to distract you and make you happy
・ clean and care for old wounds. if you have scars or healing injuries, try applying lotion or coconut oil to them. it’s a way of re-parenting yourself and showing your body that it deserves to be cared for, not hurt
・ be patient with relapses. healing isn't a straight line. if you slip up, please don't be hard on yourself. every minute you spend not self-harming is a victory, and a mistake doesn't reset your progress to zero

to comfort you:

・ create a low-light environment. switch off harsh overhead lights and use warm lamps or fairy lights to signal to your brain that it is time to rest
・ listen to brown noise. unlike white noise, the deeper frequencies of brown noise can feel like a blanket for your brain
・ curate your digital space. unfollow anything that triggers comparison and save comforting images into a dedicated safe folder on your phone. i also recommend having a healing account! it's a dedicated account where you don't follow anyone and only engage with the safe, healing content that you want to see at times that you need this coziness. my main account is for silly stuff and to keep up with the news, so i always make sure to have a private side account just for my wellbeing :)
・ make a warm drink! the warmth of tea or cocoa in your hands provides a soothing sensory focus and a reason to sit still for a moment. i also really enjoy taking warm baths; it helps to relieve stress and relax your muscles
・ limit your sensory input. if you feel overwhelmed, put on noise-canceling headphones or a sleep mask to give your brain a break from processing information. and if you need some extra comfort, i really enjoy listening to rain sounds or whale songs in medium to low volume
・ place a hand on your heart. simply feeling the warmth of your own hand and the rise and fall of your chest can provide a self-soothing touch that lowers distress
・ watch all of your comfort media. re-watch a movie or show you’ve seen many times before; because you already know what happens, your brain doesn't have to process new information or feel alert for surprises. i personally love rewatching the old cartoons that i loved when i was a kid or silly movies that make me laugh

how to find relief:

・ take a deep breath and just stop for a second. give yourself permission to pause everything so you can find your center again
・ step away from the screens for a bit. put the phone down and let your mind rest without all the constant noise
・ drink a glass of ice-cold water to ground yourself. it’s a tiny way to help your body feel present and refreshed
・ be gentle with your heart and let yourself feel. remind yourself that it’s totally okay to have hard days and you don't have to be perfect!
・ write everything down on a piece of paper. getting those heavy thoughts out of your head and onto a page makes them feel so much smaller and easier to handle
・ put on your favorite cozy music and just listen. close your eyes and let the melodies carry the stress away for a while ♡
・ step outside to catch some fresh air. even just a minute of feeling the breeze helps remind you that there’s a big, beautiful world outside of this moment!
・ stretch your neck and shoulders. we hold so much tension there without realizing it. just rolling your shoulders back a few times can make your body feel less guarded
・ find a small task you can actually finish. wash one dish, fold two shirts, or tidy just your desk. finishing something small can give you a tiny boost of control
・ do a quick brain dump on paper. write down every single thing on your mind without worrying about grammar or making sense. once it's out of your head, it stops taking up so much space
・ change your scenery, even slightly. if you’ve been at your desk all day, go sit on the floor in another room or stand by a window for a few minutes
・ listen to brown noise or rain sounds. it helps drown out the internal chatter and gives your brain a soft place to rest
・ laugh! watch a funny video or recall a humorous memory to immediately lower cortisol levels
・ exercise regularly. almost any form of physical activity (walking, running, dancing, yoga) acts as a powerful stress reliever by releasing endorphins
・ spend time in nature. even 10 minutes in a green space can improve psychological well-being
・ spend time in nature. even 10 minutes in a green space can improve psychological well-being

when you're overwhelmed:

・ dive into monotasking with a tactile hobby. do something that requires your hands and eyes to work together, like coloring, crochet, or even sorting a deck of cards. it forces your brain to stop multitasking and focus on the here and now
・ practice peripheral vision grounding. instead of staring intensely at a screen or your lap, soften your gaze and try to notice everything in your side vision without moving your eyes. it’s a biological hack that tells your nervous system to switch out of fight or flight mode
・ use the empty chair technique. if you are stressed because of a person or a specific situation, imagine it sitting in a chair across from you. say exactly what you’re feeling out loud. getting the words out of your throat can feel like a physical weight lifting
・ try sensory temperature shifts. hold an ice cube in your palm until it melts, or run your hands under warm water and then cold. the intense focus on the changing temperature can interrupt a mental loop!
・ listen to 8d audio. put on headphones and find an 8d version of a song you love. the way the sound seems to circle around your head forces your brain to track the movement, which makes it very hard to keep ruminating on stressful thoughts
・ declutter just one visual surface. pick one spot, like your nightstand or your bed, and make it perfectly clear. having one small island of order in your sightline can make the rest of the chaos feel more manageable
・ try color spotting in the room. pick a random color, like blue or yellow, and look around until you find every single object that matches it. it’s a quick way to force your brain to scan the physical world instead of your internal thoughts
・ use the rule of 3 for your thoughts. if you catch yourself worrying about something, force yourself to come up with 3 different ways it could actually turn out okay. it breaks the habit of only imagining the worst-case scenario
・ smell something strong and familiar. keep a jar of coffee beans, a piece of cinnamon, or a citrus peel nearby. a sudden, sharp scent is one of the fastest ways to bypass the overthinking part of your brain and ground yourself in the moment!
・ write with your non-dominant hand. try to write a simple sentence like "i am okay" using your left hand (or right if you're a lefty). it requires so much concentration that your brain literally doesn't have enough bandwidth to stay stressed at the same time
・ do a 5 minute total reset. set a timer, lay flat on the floor with your legs up against a wall, and do absolutely nothing. the change in blood flow and the feeling of the hard floor can make you feel much more stable and centered

taking care of yourself:

・ create a low-stimulation hour. before bed or right when you wake up, keep the lights dim and stay off social media. give your brain a chance to exist without being bombarded by information
⤷ㅤwhat i personally like to do is to never go grab my phone when i wake up. first stop for a moment and sit in your bed, do some stretching, practice yoga, go brush your teeth and eat something healthy... your phone can wait!
・ check in with your needs. when you feel crappy, ask yourself: have i eaten lately? am i hydrated? have i moved my body or seen sunlight? usually, fixing one of these makes a huge difference
・ romanticize the boring stuff. put on a cute outfit just to stay home, use your favorite fancy mug for plain water, or light a candle while you do the dishes. it makes the routine feel like a choice rather than a chore. you don't need a special occasion to use that expensive perfume or to dress up! sometimes that special care is all you need to feel better and start your day in a good mood
・ give yourself permission to rest without guilt. resting isn't a reward for being productive; it's a requirement for staying alive. it's okay to spend a day doing absolutely nothing if that's what your soul needs :)
・ curate your digital space. unfollow accounts that make you feel inadequate or stressed. your feed should be a place that inspires you or makes you feel safe, not a place that drains you
・ keep a win log. write down one tiny thing you did well today, even if it was just making the bed or answering an email you were dreading. seeing your small victories in writing helps build self-trust
・ practice saying no to things that drain you. you don't always have to be available or helpful. protecting your energy is a vital part of staying healthy!
・ take an everything shower at least once a month. this could mean anything you want to do for yourself; exfoliate your whole body, give your hair some special care, shave... anything out of the ordinary and that you rarely do. you deserve that extra attention! i like to say that my everything shower is when i'm also washing my soul :3
・ adopt a new selfcare routine that you never tried before. skincare, bodycare, haircare... anything that takes an extra time and extra attention, but you never "had the time" to do for yourself. you are deserving of the same kindness you give to others, and so is your body ♡

fun hobbies:

low-energy & cozy

・ coloring: you don't have to be an artist for this. just grab a coloring book and zone out! it’s honestly so soothing and helps quiet your mind~
i would recommend doing this with a physical book (they're very cheap and easy to find!), but if for some reason you can't/don't have access to one, there's plenty of apps that are focused on this. put your phone on silent/no disturb and have fun either way :3 i recommend the game atti land! it doesn't require wi-fi and there's a LOT of fun options for you to color ♡
⤷ㅤdownload it here:ㅤapple ・ android
・ puzzles: there is something so satisfying about finding the right piece. it keeps your brain focused on one thing instead of jumping all over the place like it does on social media. plus, once you finish it, you can glue all the pieces together and keep it as a beautiful decor!
・ reading physical books: try to read a "real" book or use an e-reader that doesn't have notifications. it’s the best way to get lost in a story without any digital distractions. i LOOOVE my kindle for this reason! but if you're into stories like mangas or manhwas/huas, i also use a tablet where i don't have any social medias downloaded, only my reading apps + warm light activated 24/7 with a granulated effect to mimic an e-reader :) webtoon offers a lot of free content and amazing stories (plus you are also supporting the artists by reading legally ♡)
⤷ㅤp.s.: if you need any recommendations on what to read, you can access my /kindle page for digital books or my /media page for mangas, manhwas and novels recommendations~ feel free to also reach out to me if you want any personal recs! reading is my FAVORITE hobby and i love sharing all of my favorite stories :3
・ diamond painting: it's like paint-by-numbers but with tiny "diamonds." very repetitive and soothing
・ letter writing: there is something so special about receiving a handwritten note. grab some cute paper and write a letter to a friend or even your future self. it’s a slow, thoughtful way to connect that feels way more meaningful than a text message
・ audiobooks or radio plays: if your eyes are tired from staring at screens, let someone tell you a story. you can just curl up under a blanket and listen; it’s like being a kid again and having someone read to you
・ knitting a "forever" scarf: you don't even need a pattern. just pick a soft yarn and do a simple stitch over and over. it’s very repetitive and rhythmic, which is perfect for when you want to keep your hands moving but don't want to think too hard
・ browsing physical magazines or catalogs: flipping through actual pages is so much better for your brain than scrolling. the images stay still, there are no "ads" that jump out at you, and you can take your time looking at the details

creative & hand-busy

・ air-dry clay or pottery: if you want a hobby that makes it literally impossible to touch your phone, this is it! getting your hands messy is actually really fun and grounding. plus, it's really satisfying to use your creativity and create something beautiful to bring home as a decor or gift it to someone you love
・ collaging: grab some old magazines, scissors, and a glue stick. it's a great way to express your feelings visually or just make something cool for your room. you could also find cute images on pinterest and print them in a glossy adhesive paper
・ gardening or plant care: taking care of a living thing is so rewarding. even just having a few indoor plants to water and check on can really boost your mood (p.s.: if you're a pet owner, please make sure to research if the plant you're bringing home is safe for them! lots os things can be toxic for cats and dogs)
・ learning an instrument: even a simple one like a ukulele or a kalimba can be SO fun!
・ painting with watercolors: don't worry about being "good" at it. just playing with the colors and seeing how they bleed into each other on the paper is so relaxing. it’s a very fluid and forgiving way to express yourself
・ making jewelry: you can start with something simple like beaded bracelets or try learning how to wrap crystals with wire. it requires a lot of focus and fine motor skills, which is perfect for keeping you away from your phone!
・ upcycling old clothes: if you have an old shirt or pair of jeans you don't wear anymore, try embroidery, tie-dyeing, or even just cutting them into something new. it’s a great way to be productive and creative at the same time
・ sketching or doodling: keep a small sketchbook in your bag. whenever you feel the urge to scroll, just draw what’s in front of you or even just some random shapes. it’s a great way to process your thoughts visually
・ origami: the art of paper folding is like a moving meditation. it takes a lot of concentration to get the folds just right, and it's so satisfying to see a plain square of paper turn into a crane or a flower
・ scrapbooking: this is such a sweet way to preserve your memories. instead of just letting your photos sit in your phone's gallery, print them out and decorate pages with stickers, washi tape, and little notes about your day. this is also an amazing gift idea for the people you love!
・ baking from scratch: there’s something so grounding about kneading dough or decorating cookies. plus, you get a delicious reward at the end that you can share with your friends or family! and it's also such a fun activity to do with others :) you can gather all your friends and bake things together (and then go for a picnic!)

active & outdoors

・ yoga or stretching: if you’re feeling restless, try some gentle movement. it helps release all that tension we hold in our bodies from sitting and looking at screens all day. youtube has a lot of content creators that will guide you through this activity and teach you the right movements
・ birdwatching: it sounds "old," but it’s actually a fun way to gamify a walk in the park :) plus, you can take a digicam with you and go around taking beautiful pictures of them!
・ walking photography: go for a walk and try to take 5 interesting photos of things people usually ignore (or pick a color of the day and go around taking pictures of anything that contains this color)
・ hiking or local trails: there is something so healing about being in the woods. the steady rhythm of walking helps quiet all that mental noise, and you don’t even think about checking your phone when you're focusing on the path and the fresh air. i LOVE going for daily walks around my neighbourhood just to appreciate the birds singing and feel the wind kissing my face
・ stargazing: wait for a clear night, grab a blanket, and just look up. it’s a beautiful way to practice patience and feel connected to something bigger. it’s the ultimate "slow" hobby to end your day
・ forest bathing: this sounds fancy, but it’s really just sitting or walking slowly in a wooded area and soaking in the sounds and smells. it’s like a "reset button" for your nervous system when everything feels too loud
・ picnicking with friends: instead of meeting up for coffee or a drink, pack some snacks and head to a park. it’s way easier to have those deep, meaningful talks when you’re out in nature and away from the typical "busy" environment

brain-teasing (no wifi needed)

・ sudoku or crosswords: get a physical book of these for your nightstand. it’s a much healthier way to "stimulate" your brain before bed than doomscrolling! or use your phone on silent mode with the warm light filter
・ learning a new language with flashcards: try using physical flashcards instead of just an app. there is something about the "see it, say it, flip it" motion that helps your brain absorb the words so much better
・ logic grid puzzles: these are so addicting! you get a list of clues and a grid to help you deduce the answer. it feels like you're a detective solving a little mystery, and it’s a great way to use your brain without a screen
・ wordle or connections (the physical way!): if you love these games, try making your own versions for a friend or buying a book of word games. it’s a fun way to challenge your vocabulary without getting distracted by notifications
・ strategy board games: games like catan or ticket to ride are perfect for a night in with friends. they’re way more engaging than just sitting around on your phones, and you actually have to plan and think to win
・ trivia nights: you can host your own at home or just find some trivia books. it’s a fun way to learn random facts and keep your memory sharp while having a good laugh with people

how to use social media healthily:

⤷ㅤwritten by becomingthatgirl111 ♡

set your intention:

・ what use do you want to make of social media?
・ which apps do you want to keep using and which not (or reduce their consumption)?
・ how much time are you spending on it? how much do you want to spend on it?

establishes limits of use:

・ you can activate or deactivate certain applications when you are no longer using them so that they do not distract you or add a time limit depending on how much time or how many days a week you want to use the app

how to set the time of use?

・ ios: settings > usage time > limit app usage > add limit
you can also limit apps only in focus, work, do not disturb or whatever mode you have set: settings > focus > the category in which you want to activate it > focus filters
・ android: settings > well-being and parental controls > set time for your apps

pros and cons:

・ make a list of where social media is good for you and where it is bad for you
・ anything that is hurting you: stop watching or following

value your real time:

・ not having social media or having control over it brings you more in your life and personal growth. for example, how many of us have woken up and the first thing we have done was to look at instagram or another social network and that has made us lose time of our morning? instead you can do a short meditation or breathing to start the day off right, it also reduces stress and anxiety
・ just think about how much you spend a week being stuck in social media and imagine what activities you could develop in that time

other tips:

・ look for an activity you would like to try
・ socialize more with your friends
・ keep your cell phone away from you or in a “do not disturb” or “concentration” mode when you are engaged in an activity
・ spend more time in nature
・ uninstall or deactivate those apps that no longer benefit you, try it for a while
・ don't take anything personally from what people may share there

taking care of your mental health:

daily habits & lifestyle

・ prioritize resting: aim for 7 to 9 hours of sleep. your brain needs rest to process emotions and manage stress!
・ move your body: exercise releases endorphins, which are natural mood lifters. even a 10 minute walk can help you improve your mood and mantain a good mental health
・ eat mindfully: focus on whole foods. did you know that your gut health is closely linked to your brain chemistry? try adding more healthy foods to your routine, such as eating at least one fruit every day and adding more vegetables to your plate :) and please make sure to eat enough food, never skip a meal!
・ get some sunlight: natural light helps regulate your circadian rhythm and boosts vitamin d. going outside for at least 10 to 15 minutes can make a huge difference in your day (p.s.: never forget to put on sunscreen before! even if it's cloudy or raining)

emotional & social well-being

・ set boundaries. it’s okay to say no to extra responsibilities or toxic energy to protect your peace. you need to start putting yourself first and prioritize your own well-being
・ stay connected. reach out to friends or family, even if it's just to send a quick text message. please do not isolate yourself at times like this. if you're feeling alone, let someone know. talk about your feelings, even if it makes you feel uncomfortable. don't keep things to yourself; to overcome this, you need the strength to step out of this depressive bubble and seek comfort from the people around you.
from my own personal experience, i promise you that even if it's scary to talk about your worries and negative thoughts, the people around you care and they want you to reach out! i feel so much relief after having deep talks with my friends. also, let your family know about your mental health and seek professional help if you feel like it's declining too quickly. there are plenty of healthy methods that will help you out, i promise! it's okay to need medicine to help you sleep or to relieve intense feelings of anxiety. i promise you that something out there will help more than you could ever imagine, but you need to want to improve and actively seek treatment. i know you can do this, and i'm proud of you for trying ♡
・ limit social media. if scrolling makes you feel "less than," take a break. delete the apps that make you doomscoll or make you feel negative about your life. some social media platforms also allow you to deactivate for an indefinite period without deleting your account, so you can always deactivate for as long as you need and come back when you're feeling better :) i recommend doing this with instagram and tiktok! and, if you want to deactivate but still keep up with the news (or content that can help lift your mood), create a secret private account just for that. make a rule to only like and follow content that is healthy for you, and train the algorithm to only send you the cozy, positive things you like.
・ practice gratitude. write down 3 things you're thankful for each day to shift your focus toward the positive

mindfulness & coping

・ journal your thoughts. getting things out of your head and onto paper can make them feel more manageable. if you're unable to write in a physical journal, use your phone's default notes app or download a new app that allows you to lock your entries with a password if you need to protect them :)
・ be kind to yourself. replace self-criticism with the same grace you’d give a best friend, or talk to yourself like you would like to be talked to when you were just a kid
・ unplug daily. give yourself at least 30 minutes of offline time before bed. you can read a book, try coloring, crochet... anything that keeps you away from screen time and tires you out so you can have a good night's sleep!

a quick reminder: it’s perfectly okay to ask for professional help. therapy isn't just for crises; it's a great tool for maintenance and self-discovery ♡

when you're in panic:

・ exhale for twice as long as you inhale. when you’re scared, you tend to over-breathe. try breathing in for a count of 3 and blowing out slowly through pursed lips for a count of 6. it tells your nervous system that there is no immediate danger
・ push against a wall as hard as you can. plant your feet and use your arms to try and "move" the wall. the intense muscle exertion helps burn off the extra adrenaline and reminds your brain that you are strong and grounded
・ narrate your surroundings out loud. say things like, "i am sitting on a blue chair, the floor is brown, and i can see a lamp." speaking out loud forces your brain to use its logical side, which can help quiet the emotional panic
・ give your panic a due date. tell yourself, "i will feel this for 10 more minutes, and then i am going to make a cup of tea." acknowledging that the feeling has an end point can make it feel much less permanent and overwhelming
・ hold onto something heavy or weighted. grab a thick blanket, a heavy book, or even a pet. the physical pressure on your body can help you feel tethered so you don't feel like you're floating away into the fear
・ try alternate nostril breathing to balance your energy. use your thumb to close your right nostril and inhale through the left, then use another finger to close the left and exhale through the right. switching back and forth forces your brain to focus on a rhythmic, physical pattern
・ find something to micro-focus on with a magnifying glass or your phone camera. zoom in on the texture of a leaf, the fabric of your sweater, or the skin on your hand. seeing the tiny, intricate details of the world can help shrink your giant fears back down to size
・ chew on a piece of ginger or a slice of lemon. the intense, sharp flavor creates a sensory bridge that pulls your attention out of your head and directly onto your tongue. it’s hard for a panic loop to stay strong when your senses are reacting to something that powerful
・ mimic a yawn even if you don't feel like it. open your mouth wide and take a deep, sighing breath. yawning sends a physical signal to your brain that it is time to relax and that you are not in a situation where you need to be alert or scared
・ put your hands in a bowl of dry rice or beans. running your fingers through the texture provides a unique type of sensory input that is very soothing for a frazzled nervous system. it’s like a tiny massage for your brain!

dealing with heavy emotions:

・ try emotional labeling to create some space. instead of saying "i am sad," try saying "i am noticing a feeling of sadness." it reminds you that the emotion is something you are experiencing, but it isn't who you are
・ find where the emotion lives in your body. scan yourself and see if you feel a tightness in your chest, a knot in your stomach, or heat in your face. focusing on the physical sensation often makes the scary mental part feel more manageable
・ give the emotion a physical shape. if this feeling was an object, what would it look like? is it a heavy stone, a jagged piece of glass, or a dark cloud? visualizing it helps your brain process it as something separate from yourself
・ use the 90 second rule. a chemical flush of emotion usually only lasts about 90 seconds. if you can just breathe and sit still for a minute and a half without "feeding" the thought, the peak of the intensity will usually start to drop on its own
・ try productive crying or screaming into a pillow. sometimes emotions are just raw energy that needs to leave your body. let the physical release happen without judging yourself for it; it’s a natural reset. we all have these moments where all you need to do is let yourself cry it all out!
⤷ㅤdon't fight the tears or feel ashamed. when you try to hold them back, you just stay in the stress phase longer. letting it out is the fastest way to get to the relief phase
・ write a letter you’ll never send. tell the person, the situation, or even the emotion itself exactly how much it hurts and why you’re angry or sad. then, rip it up or burn it to symbolize letting that specific weight go
・ do a heavy physical activity. if the emotion feels like fire or anger, try doing some push-ups, squeezing a stress ball, or even just tensing every muscle in your body and then letting go. it helps burn off the emotional adrenaline


after crying it all out (the aftercare):

・ sip lukewarm water between sobs. crying is physically exhausting and dehydrating. drinking a little bit of water helps stabilize your breathing and keeps you from getting that crying headache later
・ use a cold compress on your eyes and the back of your neck. the cold helps reduce the puffiness, but it also signals your nervous system to exit the high-intensity emotional state
・ try lion's breath if your throat feels tight. open your mouth wide, stick out your tongue, and exhale forcefully with a "ha" sound. it helps release the tension in your jaw and throat that comes from suppressed sobbing
・ wrap yourself in something heavy or tight. a weighted blanket or a very oversized hoodie can make you feel held when you feel like you're falling apart
・ wash your face with very cold water once you're done. it acts like a reset for your skin and your brain, helping you transition from the crying state back into the present moment
・ give yourself a recovery hour. after a big cry, your brain is chemically drained. don't try to go right back to work or chores. lay down, dim the lights, and just exist quietly for a bit
・ moisturize your face and under your eyes. tears are salty and can really dry out and irritate your skin. putting on a gentle lotion or even just a little bit of aloe can stop that stinging feeling
・ eat a small, salty snack. crying depletes your electrolytes. eating a few crackers, some nuts, or a piece of toast with salt can help replenish your system and stop the dizzy feeling
・ gently stretch your jaw and face. we clench our muscles so hard when we sob. try opening your mouth wide and moving your jaw from side to side to release that tension
・ avoid checking your phone or social media. your brain is in a very vulnerable state right now, and seeing something stressful or "perfect" on your feed will just trigger the tears all over again
・ change your clothes and your environment. if you’ve been crying in bed, get up and change into a fresh shirt or move to a different room. it helps break the "emotional loop" and tells your brain that the crisis is over
・ listen to pink noise or soft nature sounds. unlike white noise, pink noise is deeper and more soothing for a raw nervous system. it helps quiet the ringing in your ears that can happen after heavy sobbing

to stop procrastinating:

・ use the 5 minute rule. tell yourself you only have to work on the task for 5 minutes, and after that, you’re allowed to stop. usually, the hardest part is just breaking the static friction of starting
・ try temptation bundling. only allow yourself to do something you love, like listening to a specific podcast or eating a certain snack, while you are doing the task you’ve been avoiding
・ break it down into stupidly small steps. instead of writing "clean the kitchen" write "put three forks in the dishwasher". making the goal so tiny that it feels silly makes it much harder for your brain to make excuses
・ use a body double. sit in the same room as someone else who is also working, or jump on a video call with a friend where you both stay on mute. having another person present can help keep your focus from wandering
・ forgive yourself for the time you've already lost. sitting in guilt over the hours you wasted just drains the energy you need to start now. tell yourself, "it's okay that i haven't started yet, but i'm starting a little bit right now". the time will pass anyway :)
・ try the pomodoro technique, but make it easy. set a timer for 25 minutes of work followed by a 5 minute break. knowing that a break is coming soon makes the work part feel less like a life sentence (i used this a lot when i was in school!)
・ clear your physical and digital sightline. close all the tabs on your computer except the one you need, and move everything off your desk except the tools for the task. if you can't see the distractions, your brain won't reach for them as easily
・ try the 10% rule. if the whole project feels impossible, just aim to finish 10% of it. tell yourself you're just going to do a "bad version" first. it’s much easier to fix a messy draft than it is to start with a blank page
・ use the 3-2-1 blast off method. as soon as you think about the task, count down out loud: 3, 2, 1, and physically stand up or move your hands toward the work. don't give your brain time to come up with a reason to say no
・ work in a non-work spot. if your desk feels like a place of stress, take your laptop or books to a coffee shop, a library, or even just the kitchen table. a fresh environment can trick your brain into leaving the old procrastination habits behind in the other room
・ leave a bridge for tomorrow. when you finally get into a flow, stop right in the middle of a sentence or a simple part of the task. it makes it much easier to start again later because you already know exactly what the first step is
・ do a brain dump of all the fears. sometimes we procrastinate because we're afraid of failing. write down the worst-case scenario of the task, then write down how you’d handle it. once the scary stuff is on paper, it loses its power over your focus
・ change your have to to choose to. stop telling yourself "i have to do this" and instead, say "i am choosing to do this now so i can relax later without feeling guilty." it puts you back in the driver's seat! you're in control here
・ use white noise or lo-fi beats. give your brain just enough background stimulation so it doesn't get bored, but not so much that it gets distracted. it creates a focus cocoon around you

dealing with paranoia:

・ try the courtroom technique. take the scary thought and pretend you’re a lawyer. ask yourself: what is the actual, physical evidence for this? then, force yourself to name 3 defense reasons why the thought might be totally wrong
・ label the feeling as a story my brain is telling me. instead of "someone is watching me," say "i am having a thought that someone is watching me." adding that extra layer of distance reminds you that the thought is a symptom of stress, not a fact
・ check your physical state. paranoia often spikes when you’re low on sleep, have too much caffeine, or haven't eaten. check if you’re actually just hungry-scared or tired-scary. fixing the physical need can sometimes quiet the mental alarm
・ use externalization to ground your senses. look for 5 things you can see that are definitely real and boring (like a chair, a rug, or a door). naming mundane, non-threatening objects out loud helps pull your brain out of its internal fantasy and back into reality
・ avoid gathering evidence. when you're paranoid, you might want to check the locks ten times or look through social media for clues. try to wait just 5 minutes before checking. proving the fear wrong once helps, but checking repeatedly actually feeds the anxiety
・ listen to something with human voices. put on a podcast or a video of people talking about something totally normal and unrelated, like cooking or history. hearing calm, casual conversation can help vibe-check your brain and remind you that the world is mostly just people doing regular things :)
・ try a safe place visualization. close your eyes and imagine a place where nothing can get to you. maybe a glass bubble, a cozy room with no windows, or a forest with a protective fence. spend a few minutes describing every detail of how safe it feels there ♡
・ try reality testing with a trusted anchor. pick one person you trust and ask them, "i’m feeling a bit jumpy, does this situation seem okay to you?" sometimes just hearing a calm "yeah, it's fine" from someone else can act like a reset button for your brain
・ use the transparency trick. if you’re worried people are thinking something bad about you, remind yourself of the spotlight effect. most people are way too worried about their own lives and their own hair to be focusing on you as much as your brain thinks they are
・ give your paranoia a silly name. instead of treating the scary thoughts like an "alarm," treat them like a pushy, annoying character. say something like, "oh, there goes bob again, making up movie plots." it’s hard to stay terrified of something that feels ridiculous
・ focus on "mechanical" movements. if you feel like you're being watched or judged, focus entirely on the mechanics of what you’re doing. "i am picking up this glass. i am moving my left foot. i am opening the fridge." it keeps your brain busy with facts so it can't wander into fiction
・ limit your caffeine and sugar immediately. paranoia is often just physical jitters that the brain tries to find a reason for. if your heart is racing from a latte, your brain might invent a scary reason for it. stick to herbal tea or water for a few hours
・ engage in active distraction. don't just sit and try to not think about it. do something that forces your brain to work, like a crossword puzzle, a difficult video game, or reading a book out loud. you want to use up all your processing power so there's none left for the scary thoughts

low self-esteem:

・ practice neutral self-talk first. jumping straight to "i love myself" can feel fake if you're struggling. try starting with neutral facts: "i am a person who is trying," or "i have a body that carries me through the day." it's much easier for your brain to believe
・ keep a tiny wins jar. every time you do something, even something small like drinking enough water or being kind to a stranger, write it on a scrap of paper and put it in a jar. when you feel useless, read a few to remind yourself that you contribute more than you think ♡
・ unfollow the perfection on your phone. if looking at certain people makes you feel like you aren't enough, hit unfollow. your brain can't help but compare your behind the scenes to their highlight reel, and that's an unfair fight!
・ treat yourself like a 5 years old version of you. if you saw a little kid crying because they made a mistake, you wouldn't yell at them. you'd give them a hug and tell them it's okay. try to give that same grace to the grown-up version of yourself
・ set micro-boundaries with others. low self-esteem often makes us feel like we have to say yes to everyone to be liked. practice saying "no" to one small thing this week. every time you protect your time, you're telling yourself that your needs matter :)
・ learn a new, small skill. whether it's a card trick, a new recipe, or a few words in a different language, gaining competence in something small builds confidence in your overall ability to grow
・ stop apologizing for existing. notice how many times you say "sorry" when you haven't actually done anything wrong (like asking a question or taking up space). try replacing "sorry" with "thank you." instead of "sorry i'm late" try "thank you for waiting for me"
・ challenge the "always" and "never" thoughts. when your brain says "i always mess up," stop and force yourself to find one time you didn't. breaking those absolute statements helps your brain realize that your mistakes are just moments, not your whole identity
・ curate a kudos folder. take screenshots of nice things people have said to you (compliments on your work, a sweet text from a friend, or a thank you note). when your self-esteem feels low, go back and read them as objective proof that you are valued
・ spend time on a "low-stakes" hobby. do something just because you enjoy it, not because you’re good at it. when you give yourself permission to be bad at something like painting or gaming and still have fun, you decouple your worth from your performance
・ do something kind for someone else. sometimes the fastest way to feel like a good person is to act like one. holding a door, leaving a nice comment, or helping a neighbor shifts your focus from your own insecurities to your positive impact on the world
・ dress for yourself, not for the gaze of others. wear the soft sweater or the bright socks that make you feel cozy or happy. making small choices based on your own comfort rather than what you think others want to see is a quiet act of self-respect
・ practice the friend filter. whenever you say something mean to yourself, ask: "would i ever say this to my best friend?" if the answer is no, then it’s too mean to say to yourself. try to rephrase it in a way you'd say it to them
・ focus on functional gratitude. instead of focusing on how your body looks, think about what it does. "i'm thankful for my legs because they let me walk to the park," or "i'm thankful for my hands because they help me create things." it shifts the focus from aesthetics to ability

high screen-time:

・ turn your phone to grayscale. when you remove the bright, addictive colors, apps like instagram and tiktok become way less stimulating. your brain loses interest much faster when everything looks like a boring newspaper
・ create a phone parking lot. pick a spot, like a basket by the door or a drawer in the kitchen, where your phone "sleeps" when you’re at home. if it’s not in your pocket, you won’t reach for it out of habit
・ delete the infinite scroll apps. try only checking social media on a laptop or desktop. making it slightly more inconvenient to log in breaks the cycle of mindless scrolling while you're waiting in line or sitting on the couch
・ turn off all non-human notifications. you don't need a buzz for a sale, a news alert, or a like. only allow notifications from real people who are actually trying to talk to you
・ use the 15 minutes delay rule. when you feel the urge to check your phone, tell yourself you can, but only after you wait 15 minutes. usually, the itch to check it disappears before the timer is even up
・ get an actual alarm clock. if your phone is the first thing you touch in the morning to turn off your alarm, you're almost guaranteed to start scrolling before you're even out of bed. keep the phone in another room overnight!
・ designate screen-free zones. make a rule that you don't use your phone at the dinner table or in the bathroom. protecting these small pockets of your day helps you stay present in your physical life (plus, your phone is dirty! you don't want that next to your food, right? and sitting for too long in the bathroom can cause hemorrhoids. think about your health first)
・ rearrange your home screen often. we develop muscle memory for where our apps are. if you move your most-used apps to the second or third page and hide them in folders, you'll have to consciously think about what you're doing instead of clicking them on autopilot
・ use audio only for information. if you find yourself scrolling youtube or news sites, try switching to podcasts or audiobooks while you do something physical (like folding laundry or walking). you get the information you want without the visual hook that keeps you glued to the screen (i always do this when i'm cleaning the house!)
・ leave your phone in another room while it charges. instead of charging it on your nightstand or right next to you on the couch, pick a charging station that requires you to actually get up and walk to check it
・ practice phone-free chores. challenge yourself to do the dishes, take out the trash, or walk to the mailbox without bringing your phone. notice the sounds and sights around you that you usually miss because you're looking down
・ set a do not disturb schedule. set your phone to automatically go into do not disturb mode an hour before you plan to sleep and keep it that way until after you've had your morning coffee. it gives your brain a clear "off" and "on" time

how to have better eating habits:

・ use the crowding out method. instead of telling yourself you can’t have something, focus on what you need to add. tell yourself, "i can have this, but first i have to eat an apple or a handful of carrots." usually, you'll be less hungry for the less-nutritious stuff afterward
・ don't eat directly out of the bag. when we eat from the original packaging, our brains lose track of how much we've had. putting your food on a plate or in a small bowl, even if it's just chips, gives your brain a visual "beginning" and "end" to the snack
・ try the 20 chew challenge. we often swallow our food before we even taste it. try to chew each bite about 20 times. it sounds like a lot, but it slows you down enough for your stomach to send the "i'm full" signal to your brain before you overeat
・ keep emergency healthy snacks in your line of sight. we tend to eat whatever is easiest to see. put a bowl of fruit on the counter and hide the cookies in a high cabinet or a dark pantry. make the healthy choice the lazy choice
・ never shop for groceries when you’re hungry or stressed. when your blood sugar is low, your "lizard brain" takes over and buys everything salty, sweet, or processed. shop after a full meal so your logical brain can stay in charge
・ drink a full glass of water before you eat. sometimes our brains confuse thirst for hunger. drinking water first ensures you're actually hungry and helps you feel satisfied sooner
・ practice unplugged eating. try to eat at least one meal a day without your phone, tv, or computer. when you pay attention to the texture, smell, and taste of your food, you're more likely to feel psychologically full and satisfied
・ follow the"rule of halves for your plate. try to fill half your plate with colorful veggies first. then, whatever is left can be for your protein and grains. it’s an easy visual way to balance your nutrition without counting every single calorie
・ you don't need to give up on all the yummy things you like just because it's an unhealthy food. if you keep craving it, you will want to eat everything around you and never feel satisfied. instead, allow yourself to have a small portion of that food you're craving so much. what truly matters is to have a balance! eat it when you feel like it, just limit how much you're consuming. the easiest ways to do this is to always buy several mini packs of that food instead of a single big package :)
・ try the 2 minutes prep rule. when you get home from the store, spend just two minutes washing the berries or chopping one bell pepper. if the food is ready to grab, you are much more likely to choose it when you're tired and hungry later
・ use smaller plates and bowls. it sounds too simple to work, but it’s a classic psychological trick. a full small plate sends a signal to your brain that you are eating a complete meal, whereas the same amount of food on a giant plate makes your brain feel like it’s being deprived
・ stop labeling foods as good or bad. when you call a cookie bad, you feel like a bad person for eating it, which leads to shame-spiraling (and more eating). call it "play food" or "energy food" instead. food is just fuel and pleasure; removing the moral judgment makes it easier to eat in moderation. try removing "junk food" from your vocabulary
・ smell your food before the first bite. take a big inhale of the aroma. your sense of smell is responsible for a huge part of your flavor satisfaction. when you engage your nose, your brain starts processing the reward of the meal before you even start chewing
・ organize your fridge like a grocery store. put the healthy, colorful stuff (fruits, veggies, yogurt) at eye level. put the leftover pizza or the soda in the bottom drawers or way in the back. if you have to go looking for it, you're giving your impulse a chance to cool down
・ eat your protein and fiber first. at dinner, try to eat your veggies and your meat/beans before you touch the bread or pasta. this stabilizes your blood sugar and helps prevent that crash that makes you crave sugar an hour later
・ drink fancy water. if you struggle to stay hydrated, put your water in a nice wine glass with some ice, a slice of cucumber, or a sprig of mint. making the experience feel like a treat makes you want to do it more often. also, carrying a water bottle around you everywhere you go will also help increase the daily amount of water you consume :)

working out for the first time:

being grateful:

when you're scared of going out:

personal hygiene:

how to seek help:

be a kinder person:

appreciate the little achievements:

when you're on your period:

distance yourself from toxic relationships:

adopting healthier habits: