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The second best thing to inviting over your most supportive friend on a tough day.

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Start here: a soft landing

Put something gentle in the background

Soothing music (play here)

Soothing music (play here)

• If this video does not load, use this link: Lo-fi / calm playlist

Tiny check-in (no pressure)

• [ ] Have you had something warm to drink?
• [ ] Have you eaten something small?
• [ ] Have you taken 10 slow breaths?
• [ ] Have you done your reflections (even the 2-minute version)?
• [ ] Have you stepped into sunlight or fresh air for 60 seconds?

Emotional support menu

Pick just one.

• Connection: Call or voice note a friend, or sit near someone you trust.
• Comfort: Warm shower, weighted blanket, cozy clothes, comfort show.
• Nourishment: Soup, tea, toast, fruit, or whatever feels possible.
• Grounding: Hold ice, wash hands with warm water, name 5 things you can see.
• Movement: A short stretch, a slow walk, or shaking out your arms.

Your personal soothing reminders

These are the three things that soothe you the most. How can you make sure you get those things or do those things?

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Setup (fill these in once):

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When it’s hard, remember:

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Last updated:

My Tough Times

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