Sthit

Something to try today.

Simple exercises you can use on your own, any time, anywhere. They won't replace support, but they can help you through a hard moment and give you a feel for how small practices build a steadier mind.

A watercolor stack of books with a small plant growing above it

Steady breathing

Slow breathing with a longer out-breath tells your body it's safe to settle. Use it before a hard conversation, an exam, or when you can't sleep.

  1. Sit or lie comfortably and let your shoulders drop.
  2. Breathe in through your nose for a count of 4.
  3. Hold gently for a count of 2.
  4. Breathe out slowly through your mouth for a count of 6.
  5. Repeat three times, or for as long as it feels good.

5-4-3-2-1 grounding

When worry pulls you into the future or the past, your senses can bring you back to now. Go slowly and name each thing, out loud or in your head.

  1. 5things you can see. A cup, a shadow, the colour of a wall.
  2. 4things you can feel. Your feet on the floor, the fabric of your sleeve.
  3. 3things you can hear. Traffic, a fan, your own breathing.
  4. 2things you can smell. Tea, soap, fresh air. If nothing, recall two smells you like.
  5. 1thing you can taste. Or one kind thing you can say to yourself.

A bedtime wind-down

A busy mind needs a runway to land. Try this for a week and notice what changes.

  • An hour before bed, dim the lights and put work and news away.
  • Write tomorrow's three tasks on paper so your mind doesn't have to hold them.
  • Do something slow: a warm shower, light stretching, a few pages of a book.
  • In bed, try steady breathing and let your body grow heavy, from feet to head.
  • If you're awake after 20 minutes, get up, sit somewhere dim and calm, and return when you feel sleepy.
  • Keep the same wake-up time every day, even after a bad night.

Worry time

If worries follow you all day, give them an appointment instead. It sounds simple, and it works for many people.

  1. Pick a 15-minute slot each day, not too close to bedtime.
  2. When a worry pops up during the day, jot it down and tell yourself, "Not now, at worry time."
  3. At worry time, go through your list. For each worry, ask: can I do something about this?
  4. If yes, write one small next step. If no, practise letting it go, perhaps with steady breathing.
  5. When the 15 minutes are up, stop and do something you enjoy.

Further reading from trusted organisations.

These free exercises are general educational ideas, not a diagnosis or treatment plan. The resources below provide additional public guidance; linking to them does not mean those organisations endorse Sthit.

Resource links checked October 2026. Please contact Sthit to report a broken link or accessibility issue. These public resources do not replace care from an appropriately qualified professional.

When to reach out for support.

Self-help is a good start, but some things are easier with someone beside you. Consider talking to us, or to a doctor, if for two weeks or more you notice:

  • Feeling low, empty or hopeless most days
  • Worry or panic that's hard to control
  • Sleep or appetite changing a lot
  • Pulling away from people and things you enjoy
  • Struggling to cope with work, study or home
  • Using alcohol or other things to get through the day

If you're having thoughts of harming yourself, please contact a helpline or emergency service now. You don't have to wait until things get worse.

Helplines, wherever you are.

Free, confidential support, available now. Sthit is not an emergency service, so in a crisis please use these instead.

Where you areEmergencyMental-health support
India112Tele-MANAS 14416, free and 24/7
Australia000Lifeline 13 11 14, 24/7
United Kingdom and Ireland999 or 112Samaritans 116 123, free and 24/7
European Union112Search your country at findahelpline.com
United States and Canada911Call or text 988, 24/7
Anywhere elseYour local emergency numberfindahelpline.com lists free helplines in over 130 countries