Things to try

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Try the 5-4-3-2-1 relaxation and grounding technique
For:
Anger ,
Guilt ,
Worry ,
Non-substance addiction ,
Substance use ,
Trauma
Relaxing can help counter a fight-or-flight stress response. The 5-4-3-2-1 technique is one approach you can try. To do this, pause for a moment to take notice of your surroundings, Ask yourself a series of questions, counting down from 5: 5) What are 5 things you can see? 4) What are 4 things you can feel? 3) What are 3 things you can hear? 2) What are 2 things you can smell? 1) What is 1 thing you can taste? This method helps you focus on your body, and grounds you in the moment.
5-4-3-2-1 Coping Technique for Anxiety
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Write down a few things you're grateful for
For:
Grief & loss ,
Sadness ,
Chronic health issues & disabilities
When you're struggling, it can understandably be challenging to find the silver linings in the world around you. Our brains don't help us by being designed to notice the negative and the danger. But taking the time to physically write down the things in your life you feel grateful for—even things as simple as the food you eat and bed you sleep in—can have tangible health benefits. You can do this at the end of the day, noting the good things about your day as well. When you're able to channel energy towards things you're grateful for, it can make the things you're struggling with not feel as overwhelming. It is not toxic positivity, and telling you to ignore the hard things, it is just helping you to notice the good in the sea of bad.
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Watch something funny
For:
Anger ,
Grief & loss ,
Loneliness ,
Sadness ,
Relationship issues & breakups
Humor has a lot of power. Watching a comedic movie or even a standup comedy special may seem like a bandaid, but it has the potential to tap into the depths of your true self. (This goes back to the common phrase, "It's funny because it's true.") Finding ways to laugh at pieces of art (comedy is art!) has been something people have done for centuries to cope and reflect on the human experience. Comedy can help you feel a little better by highlighting what's important to you and the silver linings of life's ups and downs.
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Invest in a weighted blanket
For:
Grief & loss ,
Guilt ,
Loneliness ,
Sadness ,
Worry ,
Relationship issues & breakups ,
Trauma
TLDR: Weighted blankets work. Weighted vests even work for our animal friends! And there are even weighted stuffed animals.The science is simple: It's like being tucked in – safe and secure – or like a big hug from someone you love. The weight in a weighted blanket is proven to help settle nerves and improve sleep, which in turn has all sorts of benefits for your health.
Lightbulb Activity
Do one small thing that will help you feel better
For:
Anger ,
Sadness ,
Worry ,
Chronic health issues & disabilities ,
Family conflict ,
Relationship issues & breakups ,
Trauma
When you’re in a bad headspace, it can be challenging to find the energy to take care of yourself. Even the smallest of activities might feel too overwhelming to begin. But that doesn’t mean you aren’t deserving of it. Find some time to do one nice thing you enjoy—whether it be listening to an album you love, reading a book, or treating yourself to your favorite snack.
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Spend some time with a pet
For:
Grief & loss ,
Loneliness ,
Sadness ,
Worry ,
Chronic health issues & disabilities ,
Relationship issues & breakups
Pets can provide comfort, companionship, and more often than not, a laugh, when you need it most. Science also backs up the benefits of having a pet on your mental health. Spend some time playing with your pet and enjoying each other company. If you don’t have a pet but love animals, consider volunteering at a shelter or visiting a neighbor or a friend with a pet.
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Text or call someone to say you care about them
For:
Grief & loss ,
Guilt ,
Loneliness ,
Sadness
Sending out a simple text asking how someone you care about is doing can offer mutual benefits for you both. Doing so reinforces your connectedness to others, and helps to remind you that you have support when you might need it.
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Volunteer
For:
Burnout ,
Grief & loss ,
Loneliness ,
Trauma ,
Workplace issues & unemployment
Aside from helping others, volunteering has amazing feel-good effects for you. You'll also experience elevated oxytocin levels and a dopamine release along with a sense of meaning that can help reduce stress and burnout. Volunteering is also a great way to build and strengthen social connections, which is increasingly important as social isolation is on the rise. In addition to making new connections when you volunteer, you might make existing connections even stronger when you volunteer with loved ones. (One study even shows that couples who volunteer together were more likely to stay together.)

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