šŖ Box breathing
In 4 Ā· hold 4 Ā· out 4 Ā· hold 4
Follow the dot around the square. Four rounds take about a minute.
š¬ļø Resets
Change your state in about a minute
For restless, foggy, wound-up or flooded moments. Pick one; the timer does the counting.
Shake it out
30sStand up and shake your hands, arms, shoulders and legs, loose and silly, until the timer ends.
5-4-3-2-1
60sName 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste. Out loud if you can.
Wall push
20sPush against a wall as hard as you can for ten seconds, rest, then push again. Feel your feet on the floor.
Cold water
30sSplash cold water on your face or hold something cold for 30 seconds. It can take the edge off a spike of stress.
Long exhale
60sBreathe in for 4, then out slowly for 6 or 8, as if blowing through a straw. A longer out-breath helps you settle.
If you feel unsafe
Please reach a person now. In Europe call 112. In Germany, the Telefonseelsorge is free, anonymous and open 24/7: 0800 111 0 111.