Feeling low or depressed right now ?

You're not alone in feeling this way.

It's okay if things feel heavy right now.

You don't have to fix everything - just being here is enough.

Just breath

Take a slow breath in

Breath out gently

You already are doing better

Now lets try a technique

Breath in - 4 seconds

Hold - 4 seconds

Breath out - 4 seconds

This helps to calm your body.

Use your senses 

Look around and name :

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste 

Comfort your body

Wrap yourself in a blanket

Drink warm tea

Or,  take a warm bath

Eat your favorite food 

Go to your favorite place

Sit somewhere safe and quiet

Engage in physical activity 

Set a daily goal for movement

Walk or jog

Dance 

Swim

Exercising boost endorphins - natural mood booster

Journal 

Write freely about what you're feeling - no pressure, no rules. 

Reflect on what is bothering you

Affirmations

In a quit voice, say :

I am strong

I am resilient 

Depression doesn't define me 

I deserve happiness

I will overcome my depression one step at a time

Better days are ahead of me

Step outside 

If you can, step outside for a few minutes

Nature sounds are known for their healing properties

Make small goals 

Set one small, achievable daily goal for today. 

You're still here - and that matters more than you think

If you made it this far, you are already taking a step forward.

If you feel like you might hurt yourself or someone else, please reach out for immediate help.

• Canada support Line - 1-800-668-6868
• Suicide Crisis line -988 ( call or text) - Canada, Mexico, and US
• Australia kid lifeline - 13 11 14 or 1800-55-1800
• Immediate danger - call 911 - Canada and US
• Children helpline 116 111 - Europe 
• India Childline service - 1098
• Japan Childline - 0120-99-7777
• Asia Pacific Child Helplines - 13219
• Singapore Children Society - 1800-2744-788