Grounding & care
Wellness Resources
Practical, evidence-backed micro-habits you can do between meetings.
Box Breathing (4-4-4-4)
Inhale 4s, hold 4s, exhale 4s, hold 4s. Repeat 4x to reset your nervous system.
Micro-break
Stand up, stretch your neck and shoulders, and take 10 deep breaths to reduce screen fatigue.
Gratitude jot
Write down three small wins from today. It nudges your brain toward the positive.
Move for 5
A 5-minute walk or light mobility routine can lift mood and sharpen focus.
Grounding card
Use senses to anchor:
- Notice 5 things you see.
- Touch 4 textures nearby.
- Listen for 3 distinct sounds.
- Deep inhale for 2 counts, exhale for 4.
Micro-journal
Three quick prompts:
- What feels heavy?
- What can I control this hour?
- One small gratitude.
Wind-down stack
For better sleep prep:
- Dim screens 30 minutes before bed.
- 4-7-8 breathing x4 rounds.
- Light stretch, no doomscroll.
Quick reads
Trusted sources7-minute reset
- 2 min: box breathing (4-4-4-4).
- 3 min: light stretch - neck, shoulders, wrists.
- 2 min: write one thing you can control + one gratitude.
When to reach out
If you feel stuck, overwhelmed, or unsafe, please contact:
- A trusted friend or family member today.
- Your campus or workplace counselor.
- Local helplines in your region for urgent support.