This is for me when I'm having panic attacks or axiety or really bad thoughts

• depressed, sad, lonely
  • wrap yourself with a blanket and watch your favorite tv show or movie;
  • massage your hands with a nice lotion;
  • write all your negative thoughts on a paper and tear it apart;
  • listen to a music or an album that remind you of good moments;
• anxious, tense, panic
  • make yourself a cup of tea and drink it slowly, paying attention on it's falvor and scent;
  • take a deep breath 10 times and count each breath out loud;
  • make a list of the details surrounding you, write date and time;
  • take a hot shower
• nervous, frustrated, tired
  • rip a magazine or paper;
  • punch the pillow;
  • throw ice cubes, hard, in the bathroom;
  • sing a song you like out loud;
• self harm attempt
  • pass ice cubes on the area you want to hurt;
  • stick tape on your arm and pull;
  • take a cold bath;
  • write hard on a paper until the paper rip;