Mindful Breathing
Breathe consciously: inhale through your nose, pause briefly, exhale through your mouth. Focus on your breath to calm your mind and reduce stress.
How to start? Just five minutes a day in silence, focusing only on your breathing.

Body Scan
Lying or sitting, close your eyes and gradually move your attention from your feet to your head, relaxing each part of your body. This exercise helps reduce tension and increases body awareness.

Meditation with Affirmations
Silently repeat positive statements, e.g., “I am strong and I can handle this.” Regular practice strengthens your sense of self-worth.

Success Visualization
Imagine yourself overcoming difficulties and achieving your goals. Visualization boosts self-confidence and prepares your mind for challenges.

Cognitive Reframing
Turn negative thoughts into more supportive ones. Instead of “I can’t do it,” say to yourself, “I’ll try, and if it doesn’t work, I’ll learn from it.”

Download and print, or use this list daily:

1️⃣ Check your mood (positive/neutral/low)

2️⃣ Take 5 deep breaths

3️⃣ Write down one thing you are grateful for

4️⃣ Move for 5 minutes (walk, stretch)

5️⃣ Say something kind to yourself

6️⃣ Set one small goal for today

Smiling Mind – free mindfulness and meditation app (iOS/Android)

Driven Resilience – virtual mental resilience coach

Grateful – simple gratitude journal for your phone

Regular physical activity – even a short walk improves your mood.

Talking to a loved one – sharing your thoughts helps you see problems from a different perspective.

Practicing gratitude – write down one positive thing that happened to you each day.