Things to try

Breathwork, or consciously controlling your breath, is easy way to relax that you can do almost anywhere, and anytime—even when other aspects of life might seem out of control. The practice has existed for thousands of years, and there are many different approaches you can experiment with. Belly breathing is a great basic you can start with, and even just noticing the quality of your breath during the day is a great way to focus inward and away from all the thoughts in your head.

Breathing exercises are a small but powerful way to relax and decrease stress no matter where you are. The 4-7-8 approach is one technique with powerful benefits—it can calm your mind, manage a fight-or-flight stress response, and even help you sleep better. You can feel calming effects in the moment, and when done regularly the benefits can be even greater. As you do it more often, your body will start to incorporate it automatically. Experts recommend doing three cycles twice a day to make it a habit. Follow these 3 steps to complete one cycle: 1) Inhale through your nose for 4 counts, 2) Hold your breath for 7 counts, 3) Exhale through your mouth for 8 counts.

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.

It might be that talking about what you're going through is the last thing you feel like doing. Or, it might be that you don't feel like talking to your loved ones about it. Ironically, this is usually a sign that getting something off your chest may be essential to healing. Consider asking a therapist or someone you trust to be a sounding board for you. You only need to start with one person.

Though making a specific ask when you're going through difficult times might feel strange, well-intentioned friends who say “Let me know if I can do anything” will be glad to have a clear idea of how to be helpful. If you aren’t sure where to start, consider: Practical support: errands, cooking, babysitting, etc.; Social/well-being activities: taking a walk, going to coffee or lunch, etc.; Emotional support: spending time together—to talk, or just spend time together.

If you feel things getting worse instead of better, notice you've lost interest in people and things you used to enjoy, or have trouble doing everyday things like eating, getting dressed, and getting out of the house, you may be experiencing a more serious mental health issue and it’s important to seek out help from a therapist or psychiatrist who can help you find relief. It can be hard to recognize changes in symptoms, so consider tracking them in a journal or mood-tracking app. If you or a loved one is having thoughts of self-harm, talk to someone you trust or call or text 988 to get free and confidential support from the 988 Suicide & Crisis Lifeline. Learn about more crisis resources

Do something nice for yourself after you complete a task or have a win—big or small. This might be taking a break, talking to a friend, or getting outside for a bit.