The 4-7-8-4 Deep Breathing Method
Before you begin, pick a quiet and comfortable place to sit and eliminate distractions like phones or any other electronic devices.
- 4 – Breathe in through your nose for four seconds and fill your lungs completely
- 7 – Hold the breath for seven seconds
- 8 – Let the air out (forcefully, so you can hear it for eight seconds through your mouth)
- 4 – Repeat four times
Grounding Exercise
To help manage feelings of anxiety, being about a state of calm, and help you feel connected with your body and surroundings.
Look around you and name:
- 5 things you can See
- 4 things you can Touch
- 3 things you can hear
- 2 things you can smell
- And breathe in and out slowly
Body Scan Meditation
- Get Comfortable
- Close your eyes & focus on your breath
- Bring Awareness to a specific part of your body
- Spend 20-60 seconds noticing sensations
- Imagine tension decreasing with each breath
- Release your focus on that part of your body
- Move to the next part of your body and continue
- If your thought wander, gently being your awareness back
- After several scans, let your awareness travel across your whole body
- Release your focus & come back to your surroundings
Self-Care Tips
Being proactive about your self-care is important for strong mental health. When you practice consistent self-care, crisis situations will feel more manageable. Here are some ways you can strengthen your mental health through self-care:
- Getting good quality sleep is essential. Making sure you get enough rest helps your body heal and repair. Without proper sleep, you're likely to feel run down, irritable, and more prone to illness. Sleep is a foundational aspect of overall health.
- Exercise or taking a walk regularly has benefits that go beyond the physical. It also improves brain function and mental health. Activities that increase your heart rate can help shed old brain cells and foster the creation of new ones. Going for a brisk walk at least three times a week for 20 minutes or more can lead to noticeable health benefits. Exercise really is the best medicine.
- Eating healthy is another vital aspect of self-care. Choose foods low in sugars and saturated fats that provide the energy you need to do the things you enjoy. Be mindful of portion sizes, making sure they align with your level of physical activity. Remember, the food you eat should fuel your body — not just comfort your emotions.
- Meditation is a great way to centre yourself and clear your mind. It has been shown to help with anxiety, depression, and even physical conditions like chronic pain, cancer, asthma, high blood pressure, and heart disease. Taking a few moments each day to meditate can bring calm and perspective to your life.
- Practicing good hygiene is also important, not just for your health, but for how you feel about yourself and how others perceive you. Good hygiene reduces the risk of illness and boosts your social confidence and psychological wellbeing.
- Getting help when you need it is a sign of strength. Talk to someone you trust — a friend, family member, or professional — when you're struggling. Even just sharing your thoughts can help you find new ways to cope and solutions to challenges.
- Finally, don’t underestimate the power of laughter. Happiness and laughter are contagious and can lift not only your mood, but those around you. As the quote goes, “If you can’t laugh in life, what good are you?” Take every chance to smile and find joy — even in the little things.