Resources
Tools, tips, and community resources to support your mental health journey
Tools, tips, and community resources to support your mental health journey
Tools to Help You Navigate Everyday Wellbeing
Box Breathing
Box breathing is a simple technique used by athletes, first responders, and therapists to quickly calm the nervous system. Repeat for 4–6 cycles.
Imagine a square ⬜. Each side represents 4 seconds.
🌬️ Breathe in slowly for 4 seconds
⬆️ Fill your lungs gently.
⏸️ Hold your breath for 4 seconds
Stay relaxed. No need to strain.
💨 Breathe out slowly for 4 seconds
⬇️ Let the breath leave your body gradually.
⏸️ Hold for 4 seconds
Pause before beginning the next breath.
You don't have to force your breath.
✨ Slow down.
✨ Relax your shoulders.
✨ Notice your body.
✨ Let your attention return to the present moment.
🌿 One breath at a time.
S-T-O-P technique
Strong emotions can feel urgent, but you do not always have to act on them immediately.
Try the STOP skill:
S — Stop. Pause before reacting.
T — Take a step back. Give yourself some space.
O — Observe. Notice your thoughts, emotions, and body sensations.
P — Proceed mindfully. Choose your next step based on what will be most helpful.
Sometimes creating even a small pause can change how you respond.
Music 🎶
Choose songs intentionally based on what you need—not just how you feel in the moment. Your playlists can become part of your personal coping toolbox, giving you something familiar to turn to when emotions feel difficult to manage.
Sometimes, the right song can help us pause, breathe, feel, and move forward. 🌿
The Hawkins Group
https://hawkins-psychiatry.com/
Revival Psychiatry
https://www.revivalpsychiatry.com/
Southeast Psychiatry Services
https://www.southeastpsychiatry.com/
Ground Up Behavioral Health