I’m Feeling Low…
Created in partnership with Alumni Of The Inspiring Children Foundation, Not Alone Challenge & JNB
Feeling low, sad or unmotivated is part of being human. If you’re feeling down, heavy or disconnected, you’re not alone.
This toolkit offers gentle guidance to help you understand your emotions, recognize patterns, and meet yourself with compassion instead of judgment. With small shifts and simple tools, you can begin to feel uplifted and create a new path forward.
Emotions aren’t problems to fix — they’re signals to listen and move through.
How to use this toolkit:
Follow your curiosity. Try a few tools, see what feels supportive. Notice what helps you and let go of what doesn’t resonate. Over time, you can shape your own personal kit that works for you.
Simple Tools to Help You Right Now
Tools to help you regulate or calm down quickly
Daily Breathing Practices
Breathwork can help calm anxiety by slowing your heart and grounding you—but sometimes, during intense anxiety, it might feel overwhelming. That’s okay. Trust yourself to do what feels right for you in the moment, whether it’s breathwork, grounding, a healthy distraction or simply giving yourself space.
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Box Breathing
Box breathing is a simple breathing technique that helps calm your nervous system and slow your thoughts. Try it for 1–3 minutes or repeat as needed. Try Jewel’s Guided Box Breathing Meditation here.
How to do it:
Sit comfortably and close your eyes or soften your gaze.
Inhale slowly through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold again for 4 seconds.
Repeat steps 2–5 for a few rounds, focusing on the rhythm of your breath.
Tip: You can imagine tracing a square in your mind as you breathe — one side for each part of the breath.
10 Breath Meditation
This simple meditation helps ground you by focusing on your breath, offering your mind a gentle break from stress or worry. You can use it anytime during the day to calm and reset your mind.
Steps:
Sit up in a comfortable position.
Follow your breathing.
When you breathe in, count 1.
When you breathe out, count 2.
Go up to 10 and then back down to 0.
If you drift off into thought, that is completely normal. This is where the growth happens. Simply notice the thought and lovingly bring your attention back to your breath. If you forget which number you left on, you can pick any number and continue the exercise.
Gentle Reminder
Feeling low or stuck doesn’t mean something is wrong with you — it means you’re human. Life’s challenges can weigh heavily, and it’s okay to feel this way. With support and self-kindness, you can move through it — one gentle step at a time.
Daily Practices to Help Regulate Anxiety Long Term
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Nature has a powerful ability to heal. It calms the nervous system, lowers stress hormones, and gently brings your attention into the present moment. Even a simple walk in your local park can slow your heart rate and bring a deep sense of peace and connection. Learn more about the benefits of spending time in nature here.
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A simple, effective way to release worries and clear mental clutter. Just write down everything on your mind—freely and without judgment. This helps you process emotions, organize thoughts, and regain clarity and focus. Remember, you can rip it up and throw it away!
Find more writing tools here. -
Self-compassion means treating yourself with the same kindness and understanding you'd offer a friend. This approach helps calm anxiety by reducing self-criticism, easing emotional pain, and building resilience—allowing you to respond to challenges with greater clarity. Try these Exercises & Meditations we recommend by Dr. Kristin Neff.
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Movement can be a powerful way to ease anxiety. It helps release energy, boost your mood, and gives your mind a break from racing thoughts. Whether it’s a walk, a stretch, or dancing around your room—moving helps you feel more present and in control. You can find out more about our movement suggestions here.
Gentle Practices for Anxious Days
Gentle Practices for Anxious Days
Find a comfortable spot and take a deep breath.
Look around and name 5 things you can see. Take your time to really notice them — colors, shapes, details.
Notice and name 4 things you can touch or feel. Maybe the texture of your clothes, the chair you’re sitting on, or the breeze on your skin.
Listen carefully and identify 3 things you can hear. It might be birds, distant voices, or the hum of a fan.
Bring your attention to your nose and identify 2 things you can smell. If you don’t notice any scents, try to remember your favorite smells.
Focus on your mouth and name 1 thing you can taste. You might notice the lingering taste of a drink, food, or just the neutral taste inside your mouth.
Take a walk and choose a color to focus on—then look for it in your surroundings, whether it’s in leaves, flowers, or the sky. This simple mindfulness practice gently shifts your attention away from thoughts and brings you back to the present moment. When you drift, return to finding your color.
- Submerge your face in a bowl of ice water
- Take a cold shower or cold plunge
- Hold ice in your hands
- Put a cold compress on your neck
- Step outside if it’s a cool night
- Take a warm bath or shower
- Use a heating pad or warm blanket
- Hold a warm drink and feel the steam on your face
- Sit in the sun or near a cozy fire
- Thought dump: Write everything that comes to mind
- What am I grateful for today?
- How does my anxiety affect my body?
- What patterns do I see accompanying anxiety?
Find more writing tools here.
Find an essential oil scent that is grounding: peppermint, lavender, chamomile, eucalyptus, or orange. Inhale the scent deeply from the bottle or your palms. Notice how it affects your body and mind.
“Anxiety isn’t the enemy—it’s a signal. Ask: What am I thinking, feeling, or doing?”
Resources to Support You
- THE WORK created by Jewel: a free mental fitness course
- Jewel’s Anxiety Workshop
- Mental Health Journaling Prompts
- Innerworld: free mental health community and anxiety related support groups
Interested in Learning More About Anxiety?
Need Help Now? Call or text 988 or text ‘HOME’ to 741741 for support
If you’d like insight on these mental fitness tools or to connect with someone on the Inspiring Children and #NotAloneChallenge team please fill out our submission form here.