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  • Writer's pictureSabrina Sierra

Starting from 0%: Simple steps to regain capacity

If you are intensely experiencing depression, anxiety, grief, or crisis, you may feel suspended in a trap of overwhelm and unsure how to get unstuck.

Once some of the dust settles, you will be able to collect more resources and attend to other responsibilities. Here are some ways you can begin to shake the dust off, gently:

Drink some water.

Name the colors of the objects around you.


When was the last time you ate something?

When was the last time you showered?

When was the last time you slept?

Maybe you can do one of those three things next. Start with the one that you did longest ago, or whichever you need the most right now. It's okay if you are not able to do all of them today, just start with what is available for you now.

When you feel warmed up from those activities, you might want to try some more.

Move your body.

Listen to a song you like.

Touch something with a soft texture.

When was the last time you went outside?

When was the last time you spoke to someone?

When was the last time you cleaned up your living area?

See if you could try out one of those.

Take your time. Practice what works for you and leave the other suggestions.

When you are feeling up for it, you can check out additional resources in my Mental Health Toolkit series.

This time will pass, and so will these feelings. Remind yourself that you deserve love, care, and rest, and you are not alone.

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