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Official Resources
Official Resources
Official source for health information and policies in India.
A leading institution for mental health and neuroscience education.
Free telephone and email-based counseling services by Tata Institute of Social Sciences.
Self Care Techniques
Self Care Techniques
4-7-8
Inhale: Breathe in quietly through your nose for 4 seconds.
Hold: Hold your breath for a count of 7 seconds.
Exhale: Breathe out completely through your mouth for 8 seconds.
Repeat this cycle 3 to 4 times.
5-4-3-2-1
Acknowledge 5 things you can see.
Acknowledge 4 things you can touch.
Acknowledge 3 things you can hear.
Acknowledge 2 things you can smell.
Acknowledge 1 thing you can taste.
Relaxing Activities
Relaxing Activities
Listen to Music: Put on a calming playlist or your favorite comfort songs.
Read a Book: Escape into a story or learn something new, just for fun.
Talk to a Friend: Reach out to someone you trust. Sharing can make a big difference.
Mindful Doodling: Scribble or draw without any goal. Let your mind wander.
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