Healing and personal growth do not only happen during therapy sessions. Small, intentional steps outside of therapy can also support emotional wellness, self-awareness, and stress management.

Below are self-help resources, coping tools, and educational materials that may support you in your journey.

When anxiety feels overwhelming, pause and identify:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This exercise can help bring your attention back to the present moment.

Try this simple breathing technique:

Inhale slowly for 4 seconds

Hold for 4 seconds

Exhale slowly for 6 seconds

Repeat 5–10 times

Slowing your breathing can help calm the nervous system. 

When feeling overwhelmed, ask yourself:

What can I control?

Examples: My choices, My boundaries, My routines, My response to stress

What can I not control?

Examples: Other people’s opinions, the past, Uncertainty about the future, Other people’s behaviors

Focusing on what is within your control may help reduce emotional overwhelm. 

For Anxiety: 

What has been weighing on me lately? 

What am I afraid could happen? 

What evidence supports or challenges these fears?

What would I say to a friend feeling this way?

For Self-Worth

What are three strengths I have?

What do I appreciate about myself beyond productivity?

When do I feel most like myself?

For Immigrant & First-Generation Adults

What pressures do I carry that others may not see?

What values from my culture do I appreciate?

What expectations feel heavy for me right now?

What would balance look like in my life?

Go for a walk

Listen to calming music

Spend time in nature

Journal your thoughts and feelings

Connect with supportive people

Stretch or move your body

Practice mindfulness or prayer

Engage in hobbies that bring peace or joy

The Gifts of Imperfection by Brené Brown

Set Boundaries, Find Peace by Nedra Glover Tawwab

The Body Keeps the Score by Bessel van der Kolk

Maybe You Should Talk to Someone by Lori Gottlieb

• Calm • Headspace • 

Taking care of your mental health is not a sign of weakness. Small steps toward healing, rest, and self-awareness matter. You do not have to navigate everything alone.

NOTE: IF YOU ARE EXPERIENCING A MEDICAL OR MENTAL HEALTH EMERGENCY CALL 911.

TEXT OR CALL 988 FOR THE SUICIDAL PREVENTION HOTLINE. IT'S AVAILABLE 24/7.

Self-help resources can be a valuable starting point, but you do not have to navigate life's challenges alone. If anxiety, stress, trauma, or life transitions continue to impact your well-being, therapy can provide personalized support and practical tools for lasting change.

Schedule a consultation today to learn how therapy can help.