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If you wake & feel very low, here’s a step-by-step to help,based on scientifically-proven ways to alleviate anxiety & lift mood. Important:if you’re on meds & have missed a dose, sort that first. If you’re frightened by your thoughts, emergency numbers are the last step below...
Choose somewhere you feel most relaxed. It may be bed-that’s ok.If there’s a plant or two there,even better.If you have a pet, encourage them to come & nestle with you if possible.Sniff sonething you love the smell of,containing plant oils if poss. eg handcream,a herb...
If you have the energy, make some tea, a hot chocolate or a favourite herbal drink. Imagine your friend is feeling low & you’re making it for them.Make a weighted duvet by putting several extra blankets on top of it.Get under with your phone/tablet,drink & pet next to you...
DON’T look at the news. Look at my photo below instead. Zoom in to the details for a few minutes. More photos attached below.Choose a favourite audiobook(mine’s Hidden Life of Trees atm) or podcast. The @CountryfileMag podcast has lots of nature walks. It’s v soothing...OR
Listen to some natural sounds. Try @Natures_Voice Birdsong radio for long 
recordings ( https://www.rspb.org.uk/get-involved/campaigning/let-nature-sing/birdsong-radio/), or there are recordings of waves on Spotify.Read a favourite book if your brain can take it inIf you do just 1 or 2 of these things it’s likely to help...
If it’s daytime & you have a garden, wrap up, take your drink & go & stand in it for a few mins. Listen for birdsong. If you hear some,focus on it. Every suggestion in this thread has been shown to 
stress hormone levels and/or 
levels of feel-good neurotransmitters....
If you feel overwhelmed by your thoughts or very unwell here are some options:
Let a friend or family member know if possibleText Shout to 85258 & a trained mental health crisis volunteer will text back 24/7Ring the @samaritans, 116 123 to talk to a crisis volunteer...
SOS Suicide of Silence 
0300 1020 505 to speak to a volunteer between 9am & midnight.Ring 111 & choose option 2 for the NHS First Response Service. They’ll triage you over the phone & provide you with supportReally hope this thread helps you if you need it.Hold on
End
Some extras to try if you have a bit more energy:
Do your teeth, have a shower, get dressed (1 of these is great tbh)
5-10mins of stretching or a short walk near/among trees
Sow some seeds on your windowsill. It’s a 
time to sow toms/sweet peas
Play yr favourite music...
Do your teeth, have a shower, get dressed (1 of these is great tbh)5-10mins of stretching or a short walk near/among treesSow some seeds on your windowsill. It’s a time to sow toms/sweet peasPlay yr favourite music...
Draw, paint, stitch:crafting lowers anxiety & may boost moodCook/bake, esp. with onions/garlic, herbs, chocolate &/or lemon. Eat what you madeHave a nap under yr weighted duvetDo something, no matter how small, to help someone elseTry not to be a git to yourself xx
