Two minutes to come back to yourself
रुकिए, साँस लीजिए, और खुद से जुड़िए
Simple practices Dr. Ambica teaches in session. Use them before an exam, after a hard day, or whenever your mind is racing.
Follow the circle
Breathe in as it grows, hold when it pauses, and breathe out slowly as it shrinks. Longer out-breaths tell your body it is safe to relax.
Pattern
Length
The 5-4-3-2-1 technique
When anxiety pulls you into the future, your senses bring you back to now. Tap each card once you've noticed the items.
Well done. Notice how your body feels now compared to a minute ago.
Learned together, practised every day
In group sessions, Dr. Ambica teaches deep breathing, thought observation and body scan, the same skills on this page. Practising with a guide makes them easier to remember when stress hits.
Small habits, big difference
Better sleep
- Same wake-up time every day
- Phone away 30 minutes before bed
- Write tomorrow's worries on paper
Worry time
- Set 15 minutes a day just for worrying
- Note worries down when they pop up
- Look at them only in that slot
Cooling anger
- Name it: "I'm angry right now"
- Step away for 10 slow breaths
- Speak when your voice is calm
Stay connected
- One real conversation a day
- Eat at least one meal together
- Ask, "How are you, really?"
Move your body
- A 20-minute walk lifts mood
- Stretch between study blocks
- Sunlight in the morning
Screen balance
- Turn off non-essential notifications
- No phone during meals
- Replace one scroll with a hobby
These tips support wellbeing but don't replace therapy. If difficulties last more than two weeks or affect daily life, please book a consultation.
