Tips and tricks to support your mental health
Focus Breathing
Slow, controlled breathing is one of the quickest ways to ease stress or anxiety. Give this a go:
- Breath in for 4 seconds.
- Hold for 5 seconds.
- Breathe out for 6 seconds.
Alternate Nostril Breathing
This one might feel a bit odd at first — stick with it.
- Use a finger to close your right nostril and breathe in slowly
- Hold for 5 seconds
- Switch — release your right nostril, close your left, and breathe out slowly
- Now close your left nostril and breathe in slowly
- Hold for 5 seconds
- Release your left nostril, close your right, and breathe out slowly
Repeat a few times and notice the difference.
Other Ways to Calm Your Nervous System
Sometimes it’s less about technique and more about finding what works for you. Try some of these:
Singing · Stretching · Reading aloud · Laughing · Hugging · Using a weighted blanket · Drumming · Listening to white noise or calming sounds
Ice Your Nerves
Cold can work surprisingly fast when anxiety or panic spikes. Try this wherever you are:
Out and about:
- Hold a cold water bottle underneath your chin for 15 seconds.
- Switch sides and hold for another 15 seconds .
At home:
- Grab an ice pack or anything from the freezer (wrap it in a tea towel)
- Lie on the floor and place it on your chest for a couple of minutes