The 5-4-3-2-1 Grounding Method
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. It pulls your mind back to the present.
War & Crisis Coping Toolkit
20 bite-sized reflections. Swipe through, and save any card to share on WhatsApp or Instagram.
Card 1 of 20
Box Breathing during Sudden Panic
Breathe in 4 · hold 4 · out 4 · hold 4. Repeat 4 rounds. Your heartbeat follows your breath.
Disconnecting from the News Feed Safely
Pick 2 set times a day for news. Turn off alerts. Tell a trusted person to message you if something urgent happens.
Feet on the Floor
Press both feet down hard for 10 seconds, then release. Feel the ground holding you up.
Longer Exhale
Breathe in for 4, out for 6–8. A long out-breath tells your body the danger has passed.
Name It to Tame It
Say the feeling out loud: 'I feel scared.' Naming an emotion calms the brain's alarm centre.
Doomscroll Brake
Before opening a news app, ask: 'Will this help me act, or only hurt?' If only hurt, close it.
Grief Comes in Waves
Let the wave rise and fall. You don't have to fix it — just let it pass through, like weather.
Cold Water Reset
Splash cold water on your face or hold something cold. It quickly slows a racing heart.
The Butterfly Hug
Cross your arms over your chest and tap your shoulders slowly, left-right, for one minute.
It Will Pass
Panic peaks within about 10 minutes. Remind yourself: 'This is panic. It is uncomfortable, not dangerous.'
Curate Your Feed
Mute graphic content and accounts that leave you shaking. Follow one account that brings calm.
Say Their Name
Speaking about who or what you lost — out loud or on paper — helps the heart carry it.
Circle of Control
List what you can control today. Choose one small thing and do it. Action fights helplessness.
Safe Place in Your Mind
Close your eyes and picture a place you felt safe. Notice its colours, sounds and smells for 2 minutes.
Permission to Feel Okay
Laughing or resting while others suffer isn't betrayal. Moments of light help you keep going.
Count Backwards
Count from 100 down in sevens: 100, 93, 86… It occupies the thinking brain and quiets fear.
Move the Stress Out
Shake your hands, stretch, or walk for 5 minutes. Stress lives in the body — let it move.
Help, Don't Just Watch
Turn worry into one helpful act: donate, check on a friend, share verified resources.
You Are Not Alone
Reach out to one person today. Sharing pain makes it lighter. أنت مش لوحدك.