How to help yourself

Mindful breathing

1. Find a quiet place where you can sit or lie down.
2. Close your eyes and focus on your breathing.
3. Slowly inhale through your nose, feeling the air fill your belly.
4. Slowly exhale through your mouth, concentrating on the flow of your breath.
5. Repeat this cycle for 5-10 minutes until you feel your mind calming.

Gratitude practice

1. Take a piece of paper or a notebook.
2. Write down three things you are grateful for at this moment.
3. Focus on the positive feelings these things bring you.
4. Remember that a daily gratitude practice can improve your emotional balance.
5. Acknowledging gratitude helps shift your attention from difficulties to positive feelings.
6. Build a habit and discover how gratitude can change your emotional mood.

Body awareness

1. Sit or lie down and close your eyes.
2. Gradually bring awareness to each part of your body, from your fingertips to your head.
3. Pause at each body part, feel the tension, and as you exhale, let it go.
4. Repeat until you feel completely relaxed.

Mindful walking

1. Take a slow walk, paying attention to each step.
2. Feel how the ground supports your feet.
3. Inhale deeply while enjoying the sounds and scents of nature.
4. This exercise helps reduce tension and improves your connection with the surrounding world.

Emotional awareness

1. Sit quietly and close your eyes.
2. Ask yourself: “What am I feeling right now?”
3. Don’t try to judge the emotions; just let them be.
4. Observe how they fade or change, and breathe, allowing yourself to experience these emotions.

Creative expression

1. Take some paper, pencils, or paints.
2. Draw or write about what is happening in your inner world right now.
3. Allow your emotions to express themselves creatively without worrying about the final result.
4. This method can help release internal tension.