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Journaling
Journaling
Make journaling part of your daily routine!
Sometimes it feels good just to let it all out - and journaling gives you a safe space to do that. You can write freely about your day, emotions, or experiences, or use guided prompts to help reflect, process, or unwind.
Journaling can help release stress, tension, and intense emotions, bringing more clarity and peace.
Here are a few journaling prompts to try:
What went well today, and what am I grateful for?
What am I doing about the things that matter most in my life?
What am I really scared of?
What do you love about life?
If these don't really work, consider these self-reflection questions.
Or these daily self-care journal templates.
Breathing Exercises
Breathing Exercises
Breathing techniques are a powerful way to ground yourself during moments of stress, anxiety, or temptation. These practices can help slow your heart rate, lower blood pressure, and relax your body.
Try these exercises:
Box Breathing
Breathe in for 4 seconds
Hold for 4 seconds
Breathe out for 4 seconds
Hold again for 4 seconds
Repeat
4-7-8 Breathing Technique
Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale forcefully through your mouth for 8 seconds
Repeat
Mindfulness Exercises
Mindfulness Exercises
Mindfulness helps reduce stress and improves mental clarity and concentration. These exercises usually ask you to focus on a single aspect of your physiology - like breathing - and encourage you to let go of the mental load of persistent thoughts. Practicing mindfulness can be especially helpful when emotions intensify or when you feel stuck in your own head. Think of it as a mental “reset” button.
Some mindfulness exercises to try:
Mindful Movement
During exercise, we often overlook the subtle sensations in our bodies. This time, bring your full attention to the experience of moving.
If possible, take off your shoes, close your eyes, and walk slowly.
Notice how each step feels. Can you sense a shift in balance?
Do you feel more pressure on your toes or your heels?
Does your left foot feel different from your right?
Tuning into your body this way can help you feel more grounded and present.
Mindful Eating
Choose a food with an interesting texture or taste - like a raisin, grape, or sour candy. Before eating it, take a moment to observe:
What does it look like? What makes it distinct? Notice its color, texture, and weight.
Then, slowly bite into it. Pay close attention to every flavor and sensation.
If it’s sour, where do you feel it most? Is there a sweet aftertaste?
Try to notice at least 10 different things about this food as you eat.
Body Scan
A body scan is a mindfulness exercise often guided by meditation. It encourages you to bring attention to different parts of your body, usually starting at your toes and moving all the way up to your head.
This practice promotes relaxation and body awareness - and it can be especially helpful before sleep. After a full scan, many people report feeling a wave of warmth, calm, and peace.
(Tip: Try using a guided audio or video for your first few body scans!)
Here are some guided body scans:
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