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This isn’t a list of habits to master or routines to perfect.
These are small tools. Quiet ones.
The kind you reach for when everything feels like too much and you don’t know where to start.
Quick start (if you feel overwhelmed right now)
1) The “name 5 things” reset
- Name 5 things you can see
- Name 4 things you can feel
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
This pulls you out of your head and back into the room.
2) Box breathing
- Inhale for 4
- Hold for 4
- Exhale for 4
- Hold for 4
Repeat 4 times.
3) Cold water tool
- Wash your hands with cold water
- Or hold a cold drink against your cheek for 30 seconds
It helps your body switch out of panic mode.
A gentle reminder
This blog is not therapy. It is support and information.
If you feel unsafe, or you might hurt yourself, please reach out to emergency services in Cyprus right away.
If you can, also reach out to someone you trust. You deserve real support.
Tools for overthinking
Overthinking loves empty space. These tools give your mind a track to run on.
Tool 1: “Worry dump” note
Open your notes app and write:
- What is my brain repeating
- What am I scared will happen
- What is one small step I can take today
Stop there. Do not solve your whole life.
Tool 2: Two lists
Make two lists:
- Things I can control today
- Things I cannot control today
Then pick one thing from the first list.
Tool 3: Thought labeling
When a thought shows up, label it:
- “Future worry”
- “Self judgement”
- “Old memory”
- “What if story”
Labeling weakens the loop.
Tools for anxiety and panic
Tool 1: DARE style response
A lot of people online recommend the DARE method for panic.
The idea is:
- Notice the feeling
- Allow it to be there
- Do not fight it
- Let it pass
You can whisper:
“Okay. This is anxiety. It feels awful. I can handle it. It will pass.”
Tool 2: Muscle release
Anxiety sits in the body.
Try this:
- Tighten your shoulders for 5 seconds
- Release for 10 seconds
Repeat 5 times.
Tool 3: A panic card
Write this on your phone:
- This is anxiety, not danger
- My body is trying to protect me
- It will peak and fall
- I will not die from this feeling
- I can ride it out
Read it when you feel it rising.
Tools for burnout and tiredness
Burnout is not laziness. It is load.
Tool 1: The minimum day plan
Pick one from each list.
Body
- Drink water
- Eat something simple
- Shower or wash face
Home
- Put 5 things away
- Clear one small surface
Mind
- One page of reading
- 5 minutes outside
- One message to someone safe
That is your whole plan.
Tool 2: Energy budgeting
Rate your energy from 0 to 10.
If you are under 4, do not plan a 9 day.
Match tasks to energy.
Tool 3: “One task, then stop”
Burnout gets worse when you push through.
Do one small task, then stop on purpose.
Stopping is part of recovery.
Tools for loneliness
Loneliness is not only being alone. It is feeling unseen.
Tool 1: Micro connection
Send one low pressure message:
- “Thinking of you. No need to reply.”
- “Do you want to study together sometime.”
- “Can I call you for 10 minutes.”
Small connection is real connection.
Tool 2: Body doubling
Many people work better when someone is present.
You can do this with:
- A friend on a quiet call
- A study room
- A coworking space
Tool 3: A safe community space
If you do not have someone close right now, online support can still help.
Look for moderated spaces and kind communities.
Tools for focus and study stress
Tool 1: Pomodoro
- 25 minutes focus
- 5 minutes break
Repeat 4 times.
Tool 2: Study with me videos
These help with body doubling.
Try YouTube searches like:
- “study with me pomodoro”
- “study with me silent”
Tool 3: Turn off the dopamine traps
Use one blocker for 1 hour.
Even one hour helps.
Websites and apps people often recommend
These are common tools people recommend online, including on Reddit threads, for anxiety, habits, and support.
Pick what fits you.
Calm your mind
- Insight Timer (free meditations and breathing)
- Headspace (guided basics)
- Calm (sleep and relaxation)
Journaling and mood tracking
- Daylio (simple mood tracker)
- Bearable (symptoms and habits)
- Journey (journaling)
Anxiety and CBT tools
- Wysa (self help chatbot style support)
- Woebot (CBT based support)
- MoodTools (tools for low mood)
Focus and phone control
- Forest (focus timer)
- Freedom (block distracting apps and sites)
- StayFocusd (browser blocker)
Helpful self help worksheets
- CCI self help modules (free structured workbooks)
- Therapist Aid (worksheets and tools)
- Get Self Help (CBT worksheets)
Talk to someone (peer support)
- 7 Cups (free listeners and optional paid therapy)
Important note:
Peer support is not a replacement for therapy. But it can help you feel less alone.
Tools for boundaries and communication
Tool 1: The “kind no” script
Copy and paste:
- “I cannot do that right now.”
- “Thank you for asking. I have to say no.”
- “I will not be able to make it. I hope you understand.”
No extra explaining needed.
Tool 2: The delay tool
If you struggle to say no fast:
- “Let me check and I will get back to you.”
This gives you space.
Tool 3: The repair message
If you said yes and regret it:
- “I thought I could, but I cannot. I wanted to be honest early.”
Honesty is better than resentment.
Tools for sleep (when your brain will not shut off)
Tool 1: The brain parking lot
Before bed, write:
- What I am thinking about
- What I will handle tomorrow
Tell your brain:
“Not now. Tomorrow.”
Tool 2: A simple wind down
Pick two:
- Dim lights
- Warm shower
- Calm music
- Stretch 2 minutes
- No phone for 15 minutes
Small steps matter.