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13d •
🌿 60-Second Calm
9 evidence-based ways to regulate your nervous system (save & share) If your body feels anxious, numb, overwhelmed, or “on edge” — nothing is wrong with you. Your nervous system is doing its best to protect you. These short somatic and grounding practices are designed to work with your body, not against it. Most take under 2 minutes. Pick one. Try it. Notice the shift. 👂 1) The 60-Second Anchor Breath ⏱ 1 minute • Breathe in 5 seconds • Breathe out 5 seconds • Repeat 6 times 💡 Why it works: This pace supports vagal tone and helps the body exit fight-or-flight. 🌬 2) The 4-4-8 Reset ⏱ 90 seconds • Inhale 4 • Hold 4 • Exhale 8 • Repeat 4 rounds 👉 Use when your heart is racing or thoughts feel loud. 👀 3) 5-4-3-2-1 Grounding ⏱ 2 minutesName: • 5 things you see • 4 things you touch 3 things you hear • 2 things you smell • 1 thing you taste 🧠 Brings attention out of panic and back into the present moment. 🦶 4) Muscle Mini-Scan ⏱ 3 minutes • Tense a muscle group for 5 seconds • Release and notice the drop • Move from feet → face ✨ Especially helpful for stored tension and emotional overwhelm. 🚶 5) Grounding Walk ⏱ 2–10 minutes • Walk slowly • Inhale for 3 steps • Exhale for 4 steps • Notice your feet touching the ground 🌱 Regulation through movement. 🤍 6) Hands-On Soothing ⏱ 1 minute • One hand on your heart • One hand on your belly • Gentle pressure + slow breathing Say quietly (or silently):“I am safe right now.” 🗣 7) Name It to Tame It ⏱ 1 minute Gently label what’s happening: “I notice my chest is tight.” “My thoughts are racing.” 🧠 Naming reduces emotional intensity. 🧭 8) Orienting (for dissociation or shutdown) ⏱ 1–2 minutes. Say: • “I am in ___” • “It is ___ time of day” • “I can hear ___” • “I can feel ___ under my body” 📍 Helps bring you back into the here-and-now. 🔄 9) Micro-Movement Reset ⏱ 30–60 seconds • Shake your hands • Roll your shoulders • Stretch• Take 3 slow breaths ⚡ Small movement = big nervous system shift. 💬 How to use these
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Sep 28 •
Introductions. (start Here 🔥)
Welcome to the Emotional Wellbeing Community. This community helps us find our way to emotional harmony and balance. Through your own learning, you will discover your own innate ability to feel better. Step 1: Introduce yourself below! Where are you from 🪐 What helps you to feel better 😀 Share what works 🧰 Step 2: Go through the free courses and share your experience. ........................................................................................................ Best Practices In This Community. . Move forward, share insights and thoughtful comments. (Only what you feel comfortable) . Help others move forward by liking good posts and comments. . Be kind and courteous. (We are all on our own journey) . If you need help, ask the community.
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Aug 25 •
Welcome to the Emotional Wellbeing Community
Do you ever feel like your emotions run the show — leaving you drained, anxious, or stuck in cycles you don’t want?You’re not alone. In today’s world, emotional overwhelm has become the new normal. We’re juggling work, relationships, loss, stress, and endless responsibilities… all while being told to “just cope.” But coping doesn’t come with a manual — until now. This community was built for people just like you: those who want practical, proven tools to manage emotions, calm the mind, and regain a sense of balance — without judgement or jargon. ✨ What Makes Us Different? This isn’t another “think positive and everything will be fine” space. Here, you’ll find: ✅ Evidenced based emotional coping skills broken down into simple, doable steps✅ A supportive community where it’s safe to share and learn✅ Structured courses that guide you from beginner to advanced emotional mastery✅ Quick wins (like 60-second resets) AND deeper practices for lasting change. Whether you’re managing stress, navigating loss, or just ready to feel more in control of your emotions, this is where you’ll find strategies that actually work in real life. 🌍 Why Join Us? Because emotional wellbeing isn’t a luxury — it’s a foundation for everything you do. When you strengthen your coping skills, you’ll notice: - Less overwhelm in difficult moments - More resilience under pressure - Calmer relationships and conversations - A greater sense of self-trust and confidence And you’ll have a group of people walking the same path alongside you — people who get it. 🚪 Your Next Step Joining this community is like opening a door to a new chapter: - Start with our free starter kit — quick tools you can use right now. - Dive into our introductory Emotional Coping Skills course to build your foundation. - Grow with us into intermediate and advanced practices that create lifelong emotional strength. This is more than a course. It’s a place to reset, rebuild, and rise. 👉 Join today, and take your first step toward emotional freedom. If you know someone who might benefit, share this with them.
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12d •
Sometimes
Sometimes we believe strength has to look dramatic. ⦿ Like confidence without doubt. ⦿ Like resilience without tears. ⦿ Like bold action that everyone can see. But the message in this image reminds us of something far more truthful — and far more compassionate. Real strength is often quiet. It’s not always a roaring fire or a powerful comeback story. Sometimes it’s a tiny spark that barely makes a sound. A whisper inside that says, “Keep going.” Not because everything feels okay — but because you chose not to stop. That quiet spark shows up when: ⦿ You get out of bed even though your heart feels heavy ⦿ You set one small boundary instead of fixing everything ⦿ You breathe through the wave instead of being pulled under it ⦿ You keep showing up for your healing, one imperfect step at a time This kind of strength doesn’t seek applause. It doesn’t announce itself. But it is profoundly brave. In emotional well-being, progress is rarely loud. Healing often looks like: ⦿ Choosing gentleness over self-criticism ⦿ Pausing instead of pushing ⦿ Resting instead of proving ⦿ Continuing even when motivation is gone If today all you can manage is listening to that soft inner whisper — that is enough. That whisper is resilience. That spark is hope. And hope doesn’t need to be big to be powerful. So if you’re waiting to feel “strong enough” before moving forward, let this be your reminder: You already are. Not because you feel fearless — but because you’re still here, still trying, still choosing not to give up. And sometimes… that is the strongest thing of all. 💛
13d •
Where attention goes, energy flows
This means that whatever you consistently focus on begins to shape your inner experience, your emotions, and ultimately your life. Attention is not neutral. It is a form of mental and emotional energy. When you place your attention on something—an idea, a fear, a goal, a memory—you are feeding it. You are giving it life. The mind and nervous system respond by organising thoughts, emotions, and behaviours around that focus. Attention is the steering wheel of the mind Imagine your attention as the steering wheel of a car. You may want to go somewhere new, but if your hands keep turning the wheel in the same old direction, you will end up in the same place again and again. - Focus on problems → the mind searches for more problems - Focus on fear → the body stays in survival mode - Focus on growth → the brain looks for opportunities - Focus on calm → the nervous system begins to settle The brain is designed to strengthen what you repeatedly attend to. Neural pathways grow where attention flows. This is why patterns—emotional, behavioural, and mental—can feel so deeply ingrained. This is not about blame This principle is often misunderstood as “think positive and everything will be fine." That’s not what it means. Many people focus on pain, worry, or threat because, at one point, that focus kept them safe. Hypervigilance, overthinking, and self-criticism were once survival strategies. So this isn’t about judging your focus. It's about becoming conscious of it. Energy follows attention emotionally Emotionally, what you attend to determines how you feel: - Replaying past hurt keeps emotional pain active - Anticipating danger keeps anxiety alive - Noticing small moments of safety builds regulation - Focusing on what is working builds resilience - You don’t need to deny reality. You simply don’t need to live inside the hardest parts of it all day. The power is in gentle redirection Real change happens not through force, but through repeated, compassionate redirection of attention.
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