Everyone has weeks when nothing seems to work. That's part of it. Change doesn't happen in a straight line.

Be your own good friend

What would you say to a friend who is struggling? Probably something kind. Say that to yourself too.

"This is hard right now. That's allowed. I don't have to solve it alone."

Back to basics

When everything is too much, choose only this:

• Go to bed on time.
• Eat something that does you good.
• Ten minutes outside.
• The calm out-breath, once.

That's all. The rest can wait.

Ask for help

• Let your coach know, also between sessions. A short message is enough.
• Talk to someone you trust.
• Really not okay? Contact your doctor. If you are thinking about suicide or are in immediate danger, call your local emergency number or a crisis line where you live.