Finding the first steps out of a negative spiral can feel daunting, but small changes already make a big difference!

Be patient with yourself, and give yourself all the care, love and compassion you deserve. Because you are worth it.

Reach Out for Help
Speaking to a professional or a trusted friend can be the first step towards feeling less alone.

Break Tasks into Small Steps
Focus on manageable actions, like making an appointment, practicing a relaxation technique, or simply going outside for a few minutes.

Challenge Negative Thoughts
Try to replace harsh self-criticism with kinder, more compassionate thoughts.

Focus on the Present Moment
Mindfulness exercises can help ground you when anxiety about the past or future takes over.

Set Small, Realistic Goals
Aim for one achievable goal each day, no matter how small. This could be as simple as drinking a glass of water or taking a short walk.

Prioritize Rest and Sleep
Quality sleep is essential for mental health. Try establishing a calming evening routine to improve your rest.

Limit Exposure to Stressors
Take a break from news, social media, or other stress-inducing sources. Allow yourself moments of peace and calm.

Practice Kindness Toward Yourself
Remind yourself that healing takes time. Practice speaking kindly to yourself, as you would to a friend.

Engage in Gentle Movement
Physical activity, even if it’s just stretching or a short walk, can help release tension and improve mood.

Find Joy in Simple Activities
Small moments, like enjoying a warm cup of tea or listening to soothing music, can help shift focus away from negative thoughts.

Consider Journaling
Writing down thoughts, feelings, or small victories can be therapeutic and helps track your progress.

Explore Creative Outlets
Art, music, or any form of creative expression can help process emotions in a non-verbal way and offer relief.