Self-care toolkit
Small, real things that help in the next five minutes. None of this replaces support — it just makes right now easier to hold.
Breathing exercises
Ready
4
Best for racing thoughts before a test or presentation.
Journaling prompts
Brain dump
Set a 5-minute timer and write every thought without editing. Nobody reads it but you.
Three good things
List three things that went okay today, even tiny ones. Add why each one happened.
Name the feeling
Write 'right now I feel ___ because ___.' Naming it takes some of its power away.
Letter you won't send
Write what you wish you could say to someone. Then close the notebook.
Future you
What would you tell yourself a week from now about today?
What I control
Two columns: what I can control, what I can't. Only plan the first column.
Small resets
Pick one. Do it before you decide anything else.
- Rearrange your desk
- Doodle for five minutes
- Water a plant
- Step outside and name five things you can see
- Drink a full glass of water
- Change into different clothes
- Play one song loudly with your eyes closed
- Wash your face with cold water
- Text one person a meme
- Make your bed