Practise

What can I do right now?

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Pick the one that sounds like now. Each suggests a technique or two to try straight away, explains why it can help, and says when it may be more than a rough moment.

“I can’t focus” — Your mind keeps sliding off what you meant to do.
“I’m procrastinating” — Something needs doing and you keep finding reasons not to start.
“I feel overwhelmed” — Too much at once, and you don’t know where to begin.
“I can’t get started” — Not one task in particular — getting going at all feels heavy.
“I’m overusing my phone” — You pick it up without deciding to, and time disappears.
“I need to calm down” — Your heart is racing, your body is tense or your thoughts are flying.
“I keep overthinking” — The same thoughts keep circling and you can’t put them down.
“I want to build a better routine” — Your days feel random and you want more structure.
“I want to improve my sleep” — You are not sleeping as well as you would like.
“I feel lonely” — You feel disconnected, even if people are around.
“I have no energy” — You feel flat, tired or sluggish.
“I’m angry or frustrated” — Something has got under your skin and you want to react.
“I’m feeling low today” — Everything feels heavier than usual.
“I think I’m having a panic attack” — A sudden rush of fear: pounding heart, fast breathing, a sense that something terrible is happening.
“I feel anxious” — A knot in your stomach, a racing mind, a sense that something is about to go wrong.
“I’m doubting myself” — A voice saying you are not good enough, not ready, or bound to fail.
“I’m under a lot of pressure” — Deadlines, exams, expectations from family or work — more than you feel you can carry.
“My body feels tense” — Tight shoulders, a clenched jaw, a stiff neck or a knotted stomach.
“I’m scared of something” — A fear that makes you want to avoid a place, a task or a person.
“Someone said something that hurt” — An insult, a put-down or a cruel comment — and it keeps replaying.