Things that help, written plainly — no therapy required.

Exercises for right now

• 3 minutes

  Breathing that calms panic

  Panic speeds your breath up; slowing the out-breath tells your body the alarm can stop.

  Show me howClose

  1. Sit down. Let your shoulders drop.
  2. Breathe in through your nose for 4 counts.
  3. Breathe out slowly through your mouth for 6.
  4. Repeat ten times. Expect the fear to peak before it falls.
• When your mind races

  Naming, five ways

  Grounding pulls attention out of the spiral and back into the room you are actually in.

  Show me howClose

  1. Name five things you can see.
  2. Four you can touch — say the texture out loud.
  3. Three you can hear.
  4. Two you can smell, one you can taste.
• At 3am

  When sleep will not come

  Lying in bed fighting for sleep teaches your brain that bed is a place of struggle. Breaking that link is what works.

  Show me howClose

  1. If you have been awake more than 20 minutes, get up.
  2. Sit somewhere dim — no phone, no screens.
  3. Do something quiet and dull until you feel sleepy.
  4. Then back to bed. Get up at your usual time regardless.

  Nothing to follow on screen for this one — read it, put the phone down, and do it.