JAI ON EARTH Discovering Our Planet

Especially during stressful or overwhelming situations:

1. Deep Breathing
   • Try box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
   • This slows your heart rate and calms the nervous system.
2. Grounding Techniques
   • Use the 5-4-3-2-1 method: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
   • It brings your focus to the present moment.
3. Positive Self-Talk
   • Replace anxious thoughts with calming affirmations: “I can handle this,” or “This feeling will pass.”
   • Self-reassurance helps regulate your emotions.
4. Move Your Body
   • Go for a short walk, stretch, or do a few jumping jacks.
   • Physical movement releases tension and helps clear your mind.
5. Take a Break
   • Step away from the stressor for a few minutes. Do something neutral or relaxing—listen to music, drink water, or look at nature.
   • A short mental reset can shift your perspective.