basic care.

• drink
• eat
• brush teeth, do skincare, brush hair
• change into comfy/clean clothes
• take a shower
• get some fresh air
• let the sun in
• regulate temperature
• go to sleep

senses.

• listen to music!
• eat delicious meal/snack
• take a long, hot shower
• smell favorite perfume
• listen to calming white noise, cat purring, etc
• wash face with cold water
• look at aesthetic images
• watch asmr/slime/soap cutting videos

purpose.

• write a to-do list
• learn something new (or plan to)
• do a hobby
• clean up the apartment
• do housework
• work out / go jogging

community.

• make plans with friends
• make friends online
• talk to strangers online
• play an online game with others
• send nice (anonymous) messages online

comfort.

• watch comfort youtube channels (gmm, gg, coldmirror, ...)
• listen to comfort songs (comedy, jonas brothers, top, ...)
• listen to an audiobook / podcast
• watch a comedy movie
• watch an animated movie
• rewatch a favorite tv show
• retail therapy
• play a dumb mobile game
• do something nostalgic ➜

feelings.

• repeat mantras ➜
• write into diary
• meditate
• practice gratitude
• cognitive behavioural therapy ➜
• grounding technique (5 things per sense)

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how are you feeling?

• lost.
  • make a to-do list
  • make plans with friends
  • look at new year's resolutions
• alone.
  • put on youtube videos or podcasts
  • join an online community
  • text friends
• unwanted.
  • make a list of received compliments
  • 3 things i'm proud of / like about myself
  • read sweet comments on my website