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...

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Choose somewhere you feel most relaxed. It may be bed-that’s ok.If there’s a plant or two there,even better.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">If you have a pet, encourage them to come & nestle with you if possible.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Sniff sonething you love the smell of,containing plant oils if poss. eg handcream,a herb...

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">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.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Make a weighted duvet by putting several extra blankets on top of it.Get under with your phone/tablet,drink & pet next to you...

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">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.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">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

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Listen to some natural sounds. Try
@Natures_Voice Birdsong radio for long

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🐦" title="Vogel" aria-label="Emoji: Vogel">

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🎶" title="Mehrere Musiknoten" aria-label="Emoji: Mehrere Musiknoten"> recordings (
https://www.rspb.org.uk/get-involved/campaigning/let-nature-sing/birdsong-radio/),">https://www.rspb.org.uk/get-invol... or there are recordings of waves on Spotify.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Read a favourite book if your brain can take it in

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">If you do just 1 or 2 of these things it’s likely to help...

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">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.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Every suggestion in this thread has been shown to

https://abs.twimg.com/emoji/v2/... draggable="false" alt="⬇️" title="Pfeil nach unten" aria-label="Emoji: Pfeil nach unten"> stress hormone levels and/or

https://abs.twimg.com/emoji/v2/... draggable="false" alt="⬆️" title="Pfeil nach oben" aria-label="Emoji: Pfeil nach oben"> levels of feel-good neurotransmitters....

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">If you feel overwhelmed by your thoughts or very unwell here are some options:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="▪️" title="Schwarzes kleines Quadrat" aria-label="Emoji: Schwarzes kleines Quadrat">Let a friend or family member know if possible

https://abs.twimg.com/emoji/v2/... draggable="false" alt="▪️" title="Schwarzes kleines Quadrat" aria-label="Emoji: Schwarzes kleines Quadrat">Text Shout to 85258 & a trained mental health crisis volunteer will text back 24/7

https://abs.twimg.com/emoji/v2/... draggable="false" alt="▪️" title="Schwarzes kleines Quadrat" aria-label="Emoji: Schwarzes kleines Quadrat">Ring the
@samaritans, 116 123 to talk to a crisis volunteer...

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">SOS Suicide of Silence

https://abs.twimg.com/emoji/v2/... draggable="false" alt="📞" title="Telefonhörer" aria-label="Emoji: Telefonhörer">0300 1020 505 to speak to a volunteer between 9am & midnight.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Ring 111 & choose option 2 for the NHS First Response Service. They’ll triage you over the phone & provide you with support
Really hope this thread helps you if you need it.Hold on

https://abs.twimg.com/emoji/v2/... draggable="false" alt="▪️" title="Schwarzes kleines Quadrat" aria-label="Emoji: Schwarzes kleines Quadrat">End

https://abs.twimg.com/emoji/v2/... draggable="false" alt="▪️" title="Schwarzes kleines Quadrat" aria-label="Emoji: Schwarzes kleines Quadrat">
Some extras to try if you have a bit more energy:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Do your teeth, have a shower, get dressed (1 of these is great tbh)

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">5-10mins of stretching or a short walk near/among trees

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Sow some seeds on your windowsill. It’s a

https://abs.twimg.com/emoji/v2/... draggable="false" alt="👌🏻" title="OK-Hand (heller Hautton)" aria-label="Emoji: OK-Hand (heller Hautton)">time to sow toms/sweet peas

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Play yr favourite music...

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Draw, paint, stitch:crafting lowers anxiety & may boost mood

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Cook/bake, esp. with onions/garlic, herbs, chocolate &/or lemon.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Eat what you made

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Have a nap under yr weighted duvet

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Do something, no matter how small, to help someone else
Try not to be a git to yourself xx
Draw, paint, stitch:crafting lowers anxiety & may boost moodhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Cook/bake, esp. with onions/garlic, herbs, chocolate &/or lemon. https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Eat what you madehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Have a nap under yr weighted duvethttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Do something, no matter how small, to help someone elseTry not to be a git to yourself xx" title="https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Draw, paint, stitch:crafting lowers anxiety & may boost moodhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Cook/bake, esp. with onions/garlic, herbs, chocolate &/or lemon. https://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Eat what you madehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Have a nap under yr weighted duvethttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🪶" title="Feather" aria-label="Emoji: Feather">Do something, no matter how small, to help someone elseTry not to be a git to yourself xx" class="img-responsive" style="max-width:100%;"/>
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