getting anxious with everything rn and im sure you are too, heres some tips i learned in therapy to help each other:

- breathing exercise. get off your phone. close your eyes. for one whole minute, inhale through your nose, then slowly exhale through your mouth. +

- soothe your five senses.

vision - look at your favorite artists' art, make a collage of your bias, browse through your saved folder of memes, video call your favorite person

hearing - listen to soothing music, listen to spoken word poetry, turn on the television and just listen, listen to white noise here https://mynoise.net/NoiseMachines/whiteNoiseGenerator.php

taste - grab some warm cup of chocolate while curled up in your blanket, eat a soothing food like ice cream chocolate, or something else that makes you feel happy, enjoy your favorite meal and eat it slowly so you can enjoy the taste

touch - take a hot or cold shower that relaxes you, hold anything smooth like your favorite stuffed toy or blanket, massage yourself, play with your pet or wear your most comfy clothes

smell - burn scented candles, bake your own food that has a pleasant smell

- safe-space visualization. do the breathing exercise again but this time imagine safe space for you. visualize a place you want to be with right now or who you want to be with or both. it could be walking down the beach with your significant other.

- coping thoughts. pick anything from the list and tell it to yourself our loud ten times.

- coping thoughts 2 - make 2 columns write down stuff thats stressing u rn on the left and write a new coping thought in the right

e.g.
distressing thought = im useless
new coping thought = my worth is not based on my productivity. i can still do good things

more examples:

im abt to sleep, making this list to help you has helped me more i think, its been a while since my last therapy session so recalling it has helped lots. i just did breathing exercises again and my tension eased up a little.

i hope you sleep soundly tonight and remember that+

you are loved, important and worthy. your existence has done good things in this world and dont let anyone tell you otherwise! you are alive for a reason and i know you can continue good things if you continue living

never give up, i love you!!! goodnight!!!!