Calm Your Mind in Minutes
Science-backed tools to help you find peace anytime, anywhere. No sign-up required.
2-Minute Breathing
Simple breathing exercise that calm your nervous system and reduce anxiety in just minutes
5-4-3-2-1 Grounding
A sensory technique that pulls you out of anxious thoughts by focusing on what's around you right now
Guided Breathing
Step-by-step breathing patterns to slow your heart rate and ease tension
Progressive Muscle Relaxation
Release physical tension by systematically tightening and relaxing muscle groups throughout your body
Peaceful Visualization
Guided mental imagery that transports you to calming environments to reduce stress and worry
Thought Labeling
A mindfulness technique that helps you recognize anxious thoughts as temporary mental events, not facts
Stress Relief Bubbles
Interactive bubble-popping activity that redirects anxious energy into playful, repetitive motion
Sound Therapy
Healing frequencies that promote relaxation and mental clarity
Stress Ball
Interactive stress ball to squeeze away tension and redirect anxious energy through tactile engagement
Understanding Anxiety
What Happens During Anxiety
Your body activates the "fight-or-flight" response, increasing heart rate, speeding up breathing, and releasing stress hormones like adrenaline. This often triggers unnecessarily during everyday situations, leaving you feeling on edge.
How These Techniques Help
These evidence-based techniques activate your parasympathetic nervous system, which naturally counteracts the stress response. Regular practice can reduce both the frequency and intensity of anxious feelings.
Tips for Best Results
- Find a quiet, comfortable space where you won't be interrupted
- Start with shorter techniques (2-5 minutes) if you're feeling very anxious
- Practice regularly, even when you're not anxious, to build your skills
- Be patient with yourself - these techniques get easier with practice
Help
When professional help is especially useful
Daily life has become more difficult
- Anxiety interferes with work, relationships, or daily routines
- Difficulty concentrating on important tasks
- It's hard to make everyday decisions
Physical manifestations of stress
- Frequent or intense panic attacks
- Significant changes in sleep - insomnia, nightmares, or excessive sleepiness
- Noticeable changes in appetite or weight
- Unexplained aches or physical discomfort
Emotional changes
- Persistent feelings of sadness, hopelessness, or detachment for more than 2 weeks
- Loss of interest in activities that used to bring joy
- Strong outbursts of anger or irritability
- Feeling emotionally 'numb'
Behavioral changes
- Avoiding important places, people, or activities
- Withdrawal from social contact and isolation
- Difficulty performing normal daily tasks
Intrusive experiences
- Recurring distressing memories of the event
- Dreams or nightmares related to the experience
- Sudden vivid memories (flashbacks)
When it's important to seek help urgently
If you notice in yourself:
- Thoughts of not wanting to live or harming yourself
- Using alcohol or other substances to 'cope' with feelings
- A complete inability to take care of yourself
- A feeling of complete loss of control over the situation
24/7 Hotlines with Professional Teams
All listed organizations provide anonymous and confidential consultations. Most have teams of professional psychologists with appropriate licenses and experience working with PTSD.
Lifeline Ukraine — National Suicide Prevention Hotline
7333 (24/7)• Crisis counseling, support for PTSD, suicidal thoughts.
People in Need (PIN) International Humanitarian Organization
0 800 210 160 (24/7)• Psychological support, PTSD consultations.
La Strada-Ukraine
0 800 500 335 (landline) or 116 123 (mobile) — 24/7• Certified psychologists and social workers.
Sion Clinic (Kyiv)
+38 066 837 29 85 (24/7)• In-home psychiatric care, PTSD treatment.
Ukrainian Veterans Foundation
0 800 332 029 (24/7)• Crisis assistance and support for veterans and their family members.