Self-Help Tools for Your Healing Journey
Gentle Grounding & Breathing
These simple practices are here to help you feel a little more steady in your body and calmer in your mind. Go slowly and stop at any time if it feels too much.
3-3-3 Grounding
Look around and name 3 things you can see, 3 things you can hear, and 3 things you can feel (like your feet on the floor).
Hand on Heart
Place a hand on your heart, take a slow breath in through your nose for a count of 4, and out through your mouth for a count of 6. Repeat a few times.
Supportive Posture
Gently press your feet into the ground, lengthen your spine, and notice the support of the chair beneath you.
Journaling Prompts for Reflection
Writing can be a gentle way to listen to yourself. You don’t have to get it ‘right’ – just let the words come as they are.
Prompt 1
Right now, I notice I am feeling…
Prompt 2
Something that has been weighing on my mind is…
Prompt 3
One small thing that helped me cope in the past was…
Prompt 4
If my body could speak, it would say…
Explore Where You Are
These tools are not labels or diagnoses. They are simply starting points to help you understand where you are and what kind of support might help.