1. Recognize the Signs Early
Persistent headaches, irritability, sleep changes, loss of appetite, low motivation — these are red flags. Don’t ignore them.
2. The 4-7-8 Breathing Technique
Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 4 times. Activates the parasympathetic system within 60 seconds — instant calm.
3. Move Your Body
20-30 min of brisk walking 4 times a week reduces anxiety by up to 30% (Harvard Health, 2023). It also improves sleep quality.
4. Sleep Hygiene
- No screens 60 min before bed
- Same sleep & wake time every day
- Cool, dark room (18-20°C)
- Magnesium-rich foods at dinner
“You can’t pour from an empty cup. Take care of yourself first.”
5. When to Seek Help
If you feel hopeless, can’t enjoy anything for 2+ weeks, or have intrusive negative thoughts — please talk to a counsellor. Reaching out is strength, not weakness.
