Mindful breathing
Mindful breathing means paying attention to your breath. You notice how it feels as you breathe in and out. You do not need to change your breathing. Just notice it. If your mind wanders, gently bring it back to your breath. Your breath is always with you. That makes it a great way to feel calm.
Thought challenging
Thought challenging means noticing unhelpful thoughts and asking if they are really true. Sometimes our minds tell us things that are not fully correct, like “I always mess up” or “No one likes me.” Thought challenging helps us slow down and look at these thoughts in a kinder, more balanced way.
Gratitude journaling
Gratitude journaling means writing down things you are thankful for.
They can be big or small, like a sunny day, a kind smile, or a nice walk.
It helps you notice the good things in your life..
Mental Health Coping Techniques
Gounding 5-4-3-2-1
This is a grounding exercise that uses your senses to help you feel calm.
It helps bring your focus back to what is around you right now.
Positive self-talk
Positive self-talk means speaking to yourself in a kind and helpful way. It is about noticing negative thoughts and changing them into more supportive ones.
Setting boundaries
Boundaries are limits we set to protect our time, energy, and wellbeing.
They help us say what is okay and what is not.
Activity planning
Activity planning means choosing and planning small things to do that help your mood.
These can be simple and enjoyable activities.
Progressive muscle
relaxation
This is a relaxation exercise where you gently tense and then relax your muscles.
You work through different parts of your body.
Visualisation
Visualisation means using your imagination to picture a place, memory, or scene that helps you feel calm and safe. It could be a beach, a forest, a garden, or anywhere that feels peaceful to you.
Social connection
Social connection means spending time with people who help you feel heard, supported, and valued. This could be family, friends, neighbours, colleagues, or people in your community.
Self-compassion
Self-compassion means treating yourself with kindness, understanding, and care.
It means talking to yourself the way you would talk to a good friend.
Journaling
Journaling means writing down your thoughts, feelings, or experiences.
It can help you understand what is on your mind.
