Tools for hard moments

Pick what's happening right now. Each tool takes a few minutes and works right here. Nothing you type leaves this phone.

When your chest is tight or you're panicking

Slow breathing
1 to 2 min
Breathe in for 4 and out for 6, following a circle.
Why this helps
A longer breath out slows your heart and helps your body settle.
Use your 5 senses (5-4-3-2-1)
2 min
Notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste.
Why this helps
Your senses bring your attention back to where you are, away from the worry.

Find the pair
2 min
Match jeepneys, mangoes and parols. No timer.
Why this helps
Keeping a few cards in mind leaves less room for the thoughts going round.
Step back from a heavy thought
2 min
Write the thought in a few words, read it back in a new way, then return to what you were doing.
Why this helps
Noticing a thought as a thought puts a little space between you and it. Nothing you type is saved.
Worry time
15 min a day
Save worries as they come, then deal with them in 15 minutes at the same time each day.
Why this helps
Giving worry its own time makes it easier to set it down for the rest of the day.
Worry note
2 min, at night
Write down what's keeping you up, then set it aside until morning.
Why this helps
Getting it out of your head and onto the page can make it easier to rest. It isn't saved or sent anywhere.

One small thing
10 min
Pick one thing you can finish in 10 minutes, like a shower, a meal or a short walk.
Why this helps
When you feel low, the energy often comes after you start, rarely before.

Message someone
1 min
A short message you can copy and send to someone you trust.
Why this helps
One message is easier to send than starting a whole conversation.

If you're thinking of ending your life, call the NCMH Crisis Hotline now, open 24/7: 1553 or 0917 899 8727

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