Feeling Alone…

Emotional states can be seen as either contracted (like anxiety, sadness, or anger) or dilated (like love, gratitude, or curiosity). Using this lens in journaling invites you to notice where you are and what patterns shape your inner world. This simple awareness deepens your understanding of yourself. If you're in a contracted state, gently shifting focus to a dilated emotion can help create openness and ease. Learn more here.

• Divide your journal into two sections labeled dilated and contracted. Further, split each section into three sub sections: thinking, feeling and doing.
• Reflect on what brings you energy or dilates you and on what drains you or contracts you.
• Journal what dilates and contracts you.

Find a comfortable spot and take a deep breath.

Look around and name 5 things you can see.

Notice 4 things you can touch or feel.

Listen for 3 things you can hear.

Identify 2 things you can smell.

Finally, note 1 thing you can taste.

Check in with how you feel. Use this anytime you need to feel calm and grounded.

When you're feeling alone or disconnected, it can be hard to know where to start. Try making a list on your phone of small things that bring comfort. Having it ready can make it easier to care for yourself when you need it most.

• Create your own uplifting podcast or music playlist
• Favorite comforting watch list. We suggest this list here.
• Easy to read books. We suggest Yung Pueblo or Rupi Kaur.
• Your favorite snacks & drink to help you stay nourished and hydrated

A calming nighttime routine signals to your body and mind that it’s time to rest. Repeating simple steps each evening creates safety and predictability, making it easier to fall asleep. This quiet pause also gives you space to release the day, reconnect with yourself, and care for both your body and mind.

Ideas for your routine:

• Put away all your devices
• Dim the lights (try a red bedside bulb)
• Do gentle stretches or light yoga
• Sip a warm cup of chamomile tea
• Journal briefly - gratitude journaling and “offloading thoughts” before bed have been shown to reduce rumination and improve sleep
• Read or listen to soft music

Self-compassion is a way to reconnect with yourself. It means offering yourself the same kindness, patience, and care you would give to someone you deeply love. When you’re struggling, it’s easy to disconnect and turn inward with judgment. But true healing begins when you soften toward yourself — when you listen instead of criticize, and support instead of blame. Try Dr Kristin Neff’s self compassion exercise we recommend here.

Nature has a quiet, powerful way of helping us feel more connected. It can gently ground us, ease the sense of isolation, and bring us back into the present moment. In the stillness and beauty of natural spaces, disconnection can soften, and a sense of belonging—to ourselves and the world around us—can begin to return. Learn more about the emotional benefits of spending time in nature here.

At the Inspiring Children Foundation, we have a saying “Self Love is True Love”. Self-acceptance and self-love are ways of coming home to yourself. When you’ve been feeling lost or disconnected, simple reminders can help you gently reconnect, help you zoom out and separate from negative thought loops. Try placing encouraging, loving messages around your space that resonate with you and what you are working on or going through — on your mirror, fridge, bedside table, or wherever you’ll see them often.

• "You are loved."
• "You are not alone."
• "Let go of negativity."

Gratitude journaling is more than just a daily habit — it’s a way to reconnect with yourself. By noticing and naming what you're grateful for, you begin to uncover what truly brings you joy, comfort, and meaning. Over time, this simple practice helps you tune into the small, often overlooked moments that matter to you and dilate you. Writing down just three things each day creates space for reflection, clarity, and self-connection. It’s a gentle way of learning what lights you up from the inside.

Movement can be a powerful way to reconnect with your body, especially when you’re feeling disconnected. Gentle physical activity—like stretching, walking, or dancing can help you feel more present and grounded in your body. These small acts of movement are not just about exercise; they’re about creating a sense of connection, safety, and care within your own body. You can find out more about our movement recommendations here.

When you're feeling disconnected, taking a step back from social media can help you reconnect with yourself. Constant scrolling often pulls your attention outward — toward comparison, noise, and curated versions of other people’s lives. Reducing screen time, even in small ways, creates space to tune back in — to your thoughts, your needs, your feelings. It gives you a chance to notice what truly matters to you and to engage in moments that feel real, grounding, and meaningful.