📕
Maybe You Should Talk to Someone
Lori Gottlieb
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About Therapy
A little something for you
Things that may help
A curated collection of books, films, breathing techniques and grounding exercises to support you between sessions and beyond.
📚
Recommended reading
Recommended reading for your journey
📙
Untamed
Glennon Doyle
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Self-discovery
📗
Reasons to Stay Alive
Matt Haig
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Anxiety & Hope
📘
The Body Keeps the Score
Bessel van der Kolk
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Trauma & Healing
🫁
Breathing exercises
Simple techniques to calm your nervous system
Physiological Sigh
The fastest way to calm down
1
Take a deep inhale through your nose
2
At the top, take a second short sniff in
3
Then exhale slowly and fully through your mouth
4
Repeat 1–3 times as needed
Scientifically shown to reduce stress faster than any other breathing technique. One is often enough.
4-7-8 Breathing
4 · 7 · 8 counts — great for sleep
1
Exhale completely through your mouth
2
Inhale through your nose for 4 counts
3
Hold your breath for 7 counts
4
Exhale fully through your mouth for 8 counts
Particularly helpful before bed or after a difficult moment. Repeat up to 4 times.
Box Breathing
4 · 4 · 4 · 4 counts
1
Inhale slowly through your nose for 4 counts
2
Hold your breath for 4 counts
3
Exhale through your mouth for 4 counts
4
Hold empty for 4 counts — then repeat
Used by Navy SEALs to manage stress. Try 4 rounds whenever you feel overwhelmed.
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Grounding activities
Anchor yourself when your mind races
🦶
Feet on the Floor
A 60-second body anchor
Press your feet firmly into the floor. Notice the sensation of ground beneath you. Take three slow breaths and name where you are out loud. Simple but powerful.
Dissociation
Stress
✍️
Brain Dump
Get it out of your head
Set a timer for 5 minutes and write everything in your head — worries, to-dos, feelings — without editing. You don't need to solve anything. Just get it out.
Rumination
Worry
🧊
Temperature Reset
Quick and surprisingly effective
Splash cold water on your face, or hold a cold glass. The physical sensation interrupts the stress response and brings you back to the present.
Overwhelm
Stress
👁️
5-4-3-2-1 Technique
Uses all five senses
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. This pulls your attention fully into the present moment.
Anxiety
Panic
💛 Important notice
This is not a crisis service
If you are feeling suicidal or at risk of harming yourself, please reach out to a crisis helpline immediately. You deserve real-time support right now.
iCall (TISS)
9152987821
Mon–Sat · 10am–8pm · Hindi & English
Tele-MANAS (Govt. of India)
14416
24/7 · Free · All India
Vandrevala Foundation
1860-2662-345
24/7 · Free & confidential
AASRA
9820466627
24/7 · Mumbai-based, all India
These are independent organisations. Please contact them directly for immediate support. If you are in immediate danger, please call emergency services (112).
If you think this might work for you, would like to move ahead?
Judge yourself a little less, take the first step