Your journey
Get Me Out of My Head
You don’t have to solve everything right now. Start with this minute.
Doinit says
One thing at a time. You don’t need to do everything right now.
Before you start
4-4-6 breathing
Why this helps
Slow, paced breathing can help your body settle when you feel tense or overwhelmed.
Do this
- 1.Press Start when you are ready.
- 2.Breathe in for 4 seconds, hold for 4, then breathe out for 6.
- 3.Follow the words and timer for 3 rounds. You can pause or end at any time.
Time: About 1 minute
Tap Start when you’re ready. No rush.
Before you start
5-4-3-2-1 grounding
Why this helps
This exercise can bring your attention back to the present moment when you feel overwhelmed or anxious.
Do this
- 1.Find 5 things you can see.
- 2.Notice 4 things you can physically feel.
- 3.Listen for 3 things you can hear.
- 4.Identify 2 things you can smell.
- 5.Notice 1 thing you can taste, or imagine a familiar taste.
Time: 2–5 minutes
Tap Start when you’re ready. No rush.
Need more help right now?
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