Feeling triggered? When emotions spike, pause. Try this to self-regulate: Name the emotion & rate it (1–10) Do the opposite action (reach out, take a small step) Ground yourself: 5-4-3-2-1 senses Breathe 4-4-4-4 Cold water or kind self-talk Pause. Reset. You can handle this 💚 #mentalhealth

My go-to mental health app is Smiling Mind and client feedback has always been + 💛 It’s FREE and builds mental fitness with short, evidence-based programs for stress, sleep, focus, anxiety, emotional regulation and resilience. For all ages. Download via Apple App Store or Google Play #mentalhealth

Glimmers are tiny moments that spark calm or joy and help your nervous system feel safe and peaceful 🌤️ Sunlight on your face ☀️ A warm drink ☕️ A kind smile 😊 spotting a rainbow 🌈 spending time in nature 🌿 Notice them. Name them. Let them anchor you. Small moments matter 💛 #MentalHealth #Glimmers

When trauma memories or dissociation pull you away from the present, grounding helps 🌿 👀 5-4-3-2-1: 5 see, 4 feel, 3 hear, 2 smell, 1 taste 🧍 Press your feet into the floor 🌬 Slow your breathing 💛 ‘I am safe right now’ You’ve survived so much - you can get through this moment too 💪 #mentalhealth

Stress can build up like a bucket filling with water. Self-care helps turn on the taps - rest, movement, deep breathing, quiet time, creativity and connection. Each time you turn on the tap, you make space for calm 💛 #mentalhealth

Grief can feel overwhelming and lonely. If today is heavy, try one small anchor - hold something meaningful, step outside for fresh air, or write the words you can’t say out loud. You don’t have to carry it all at once. One gentle moment at a time 🤍 #mentalhealth #griefsupport

Struggling with motivation? Keep it simple. Break tasks into small steps and do one thing at a time. Be realistic, use a timer, and plan for setbacks. Minimise distractions, reward progress, and practice self-compassion. Small actions add up. Progress, not perfection 🌱💛 #mentalhealth

Distress Brief Intervention is a free, confidential, short-term service in Scotland for people experiencing mild to moderate mental health distress. Referral through Level 1 services (NHS 24, GPs, Police, A&E, etc). Reach out within 24 hours to listen and help you find a way forward #mentalhealth

Hack your happy chemicals! 🌞 Boost dopamine (set small goals, move your body), serotonin (sunlight, gratitude, nature), oxytocin (hug someone, share a meal), and endorphins (laugh, dance, eat dark chocolate) Start today. Feel the shift 💛 What will you try? #mentalhealth

The voice in your head matters 💛 Swap ‘I can’t’ for ‘I’m learning’ Change ‘I’m not enough’ to ‘I’m growing’ Speak to yourself like someone you love ❤️ Your words shape your world - choose ones that build you up 🌱✨ #mentalhealth #selfesteem

Try cold water on your face. It activates the dive reflex and calms your body fast. Once your nervous system settles, other coping skills will work much better 💙

Panic attacks feel scary, but they aren’t life-threatening and they will pass. Breathe in slowly through your nose, out through your mouth. Tell yourself ‘This will pass’. Reach out to someone you trust. Afterwards, try grounding - notice what’s around you or picture a safe place 💙

Feeling overwhelmed? 💛 Try the self-care essentials: Chill, Flex, Create, Connect. Small steps matter. In Distress Brief Intervention we help young people find simple, doable steps to cope, build confidence & feel less alone. What’s going in your buckets this week? #SelfCare #mentalhealth

In loving memory of Eric Dane, who faced ALS with honesty and grace, using his final message to remind us of love, courage, and the importance of mental health. May his story inspire compassion, understanding, and support for those who are struggling 💙 youtu.be/sEMpdwdVpng

If you feel overwhelmed just think of nice things. People you love. Things you enjoy. Take calming breaths in and out. You are absolutely wonderful and shouldn't beat yourself up over things you can't control. Ignore toxic people, vibe with the good ones. Life is beautiful with you in it. 💖🫂

LGBTQ+ mental health matters 🏳️‍🌈 🏴󠁧󠁢󠁳󠁣󠁴󠁿 Scotland: LGBT Helpline 0800 464 7000 | LGBT Youth Scotland lgbtyouth.org.uk/get-support/ 🇺🇸 USA: Trevor Project www.thetrevorproject.org/get-help/ (text START to 678678) 🇨🇦 Canada: Trans Lifeline 877-330-6366 | LGBT YouthLine www.youthline.ca | The 519 the519.org

You matter. Your feelings are valid, and your life has value 💛 If you’re struggling, please reach out. US & Canada: Call or text 988 UK & ROI: Call 116 123 Scotland: Call 0800 83 85 87 or NHS24 on 111 Support is here. You are not alone ❤️‍🩹 #mentalhealth

Pause with me for 1 minute 🌿 Trace your hand. Inhale up each finger. Exhale down. Five slow breaths. No fixing. No judging. Just breathing. Small resets can make a big difference 💙 #mentalhealth

Feeling overwhelmed or panicky? Try 4-7-8 breathing 🌿 Inhale for 4 seconds. Hold for 7 seconds. Exhale slowly for 8 seconds. Repeat 3-4 times. This can help calm your nervous system, ease panic symptoms, and steady racing thoughts. Pause. Breathe. Reset. 💚 #mentalhealth

Boost your self-esteem 🌱 ✨ Self-acceptance – speak kindly to yourself 🗣 Positive self-talk – challenge the inner critic 🛀 Self-care – rest, move, nourish 🛑 Boundaries – it’s OK to say no 💪 Resilience – remember what you’ve overcome 🌈 Growth – set small goals #mentalhealth

Every small win counts 💛 Mental health isn’t about giant breakthroughs. It’s about small, steady steps. Getting out of bed. Replying to a message. Drinking water. Taking a short walk. Those moments matter. They show resilience - even on the hardest days ❤️‍🩹 #mentalhealth

The 5 by 5 rule in stress management - avoid ‘small stuff’ overwhelm Perspective Shift: ‘Will this matter in 5 years?’ Time Limitation: If not, limit emotional investment to 5 minutes Purpose: Helps differentiate between significant life challenges and temporary hurdles #mentalhealth

Breathe 4-7-8 → instant calm 💙🧠 #MindfulMoments #BreatheWithMe #StressRelief

Journaling - silence the storm and turn overwhelming emotions into something you can understand and manage #mentalhealth #journalling #wellbeing

A mindful moment ‘Be here. Be now. Live fully’ #mentalhealth #mindfulness

A little upside-down magic for the soul ✨ #mentalhealth

Anxiety breathing technique: Box/Square breathing - follow the square, slow your breath and find your calm. Try for a minute or two #mentalhealth

Dive Reflex: ‘We’re not fixing the problem yet - we’re turning the volume down first.’ #mentalhealth

To improve your mood, exercise 🚶🏼‍♂️🏃🏻‍♀️ To think more clearly, meditate 🧘🏼‍♂️ 🧘🏻‍♀️ To understand the world, read 📚 To understand yourself, write ✍🏻 📖 To understand better, teach 👩🏻‍🏫👨🏼‍🏫 To be happy, don’t expect 😌 To get more, give 👐🏻 #WellnessJourney #TipsToStayMotivated #mentalhealth