Constant scrolling and news updates can add to feelings of overwhelm, especially when you're already emotionally stretched. Even well-meaning content can trigger comparison, fear, or mental fatigue.

Try this:
Log out of apps that don't feel nourishing right now. Take a day or two away from social media, and avoid the news cycle when possible. Give your nervous system space to settle.

Your phone can be a tool or a trigger, depending on how and when you use it. Setting simple limits helps protect your mental space and create moments of calm throughout the day.

Try this:

• Keep your phone in another room while you sleep
• Avoid checking it first thing in the morning
• Turn off non-essential notifications
• Schedule phone-free time blocks, even 30 minutes can help

Boundaries aren't about restriction. They're about creating more space for presence.

Fresh air, sunlight, and natural surroundings can be an instant nervous system reset. Whether it’s a walk around the block, time in your garden, or sitting by a window, nature has a calming effect.

Ema’s tip:
Look for greenery, notice flowers, or focus on the sound of wind. These simple details help shift your mind out of overthinking and into presence.

Deep, intentional breaths, especially into the belly, help regulate your nervous system and bring you back to centre. This isn’t about fixing your emotions. It’s about giving your body a break.

Try this:

1. Inhale for 4 counts, expanding your belly.
2. Exhale slowly for 6.
3. Repeat 3–5 times.

Physical movement helps shift emotional energy. A short walk outdoors, some light stretching, or even swaying can make a big difference.

Why it helps:
Moving helps stimulate endorphins, regulate cortisol, and release tension stored in the body.

You don’t need a full meditation practice to benefit from stillness. A few minutes of deep breathing, journaling, or lying down with your hand on your belly can bring calm.

Start with this:
Sit somewhere quiet. Set a 2-minute timer. Focus on your breath and nothing else.