Self-Help Guides
Practical, evidence-based guides to help you develop mental wellness skills and build resilience in your daily life.
Important: These guides are for educational purposes and self-help. They are not a substitute for professional mental health treatment. If you're experiencing severe symptoms, please consult with a mental health professional.
Learn practical techniques to understand and manage anxiety symptoms in your daily life.
Key Topics:
What You'll Learn:
Anxiety is a normal human emotion, but when it becomes overwhelming, it can interfere with daily life. This guide will help you understand anxiety better and provide practical tools to manage it.
4-7-8 Breathing Technique
- •Exhale completely through your mouth
- •Close your mouth and inhale through your nose for 4 counts
- •Hold your breath for 7 counts
- ...and 2 more steps
5-4-3-2-1 Grounding Exercise
- •Name 5 things you can see
- •Name 4 things you can touch
- •Name 3 things you can hear
- ...and 2 more steps
Develop the skills to bounce back from life's challenges and build lasting emotional strength.
Key Topics:
What You'll Learn:
Emotional resilience is your ability to adapt and bounce back when things don't go as planned. It's a skill that can be developed with practice.
Self-Compassion Practice
- •Acknowledge your suffering without judgment
- •Remember that suffering is part of human experience
- •Treat yourself with the same kindness you'd show a friend
- ...and 1 more steps
Create healthy sleep habits that will improve your mental health and overall wellbeing.
Key Topics:
What You'll Learn:
Good sleep is essential for mental health. Poor sleep can worsen anxiety, depression, and stress levels.
Sleep Environment Optimization
- •Keep your bedroom cool (60-67°F / 15-19°C)
- •Make it as dark as possible
- •Reduce noise or use white noise
- ...and 2 more steps
Simple mindfulness exercises you can integrate into your daily routine for better mental health.
Key Topics:
What You'll Learn:
Mindfulness is the practice of being present and fully engaged with whatever we're doing at the moment.
Mindful Breathing
- •Find a comfortable position
- •Close your eyes or soften your gaze
- •Focus on your natural breathing
- ...and 2 more steps
Effective techniques to identify, understand, and manage stress in healthy ways.
Key Topics:
What You'll Learn:
Stress is inevitable, but how we manage it makes all the difference. Learn practical strategies to handle stress effectively.
Priority Matrix Method
- •List all your tasks and responsibilities
- •Categorize as: Urgent & Important, Important but Not Urgent, etc.
- •Focus on Important but Not Urgent tasks to prevent crises
- ...and 1 more steps
Learn how to build and maintain meaningful relationships that support your mental health.
Key Topics:
What You'll Learn:
Strong social connections are crucial for mental health and overall life satisfaction.
Active Listening Practice
- •Give your full attention to the speaker
- •Avoid interrupting or planning your response
- •Reflect back what you heard
- ...and 2 more steps
Crisis Support: If you're in immediate danger or having thoughts of self-harm, please call iCall: 9152987821 or AASRA: +91-9820466726 immediately.