Chomi, when your feelings are too big to handle, you need instant calm. Here is your quick guide to cooling down your mind and body:

1. Inner Vibe Check (Mental Moves)

• - Find Your Safe Place: Close your eyes and picture a place where you feel 100% safe and calm. See yourself handling the current stress like a boss.
• - Inner Hype-Man: Be your own best friend! Talk to yourself using your own name, giving clear, kind, and encouraging words.
• - Zoom Out: Tell yourself, "This feeling is huge right now, but it will pass. I can put some distance between myself and the drama."
• - Find the Meaning: Can you find one lesson or a bit of value in the pain? It makes the struggle less heavy to carry.

2. Emergency Brake (Physical Moves)

• - Cold Shock: Splash your face with cold water or hold an ice pack on your neck. It’s an instant system reset.
• - Energy Dump: Go hard for 10 minutes! Run, dance, or do jumping jacks. Get that anxious energy out of your body.
• - Slow Motion Breath: Slow down your breathing: breathe in for 4 seconds and out for 5-8 seconds. Do this for a minute to instantly chill your whole system.
• - Muscle Drop: Tense up all your muscles (forehead to toes), then drop them completely. Feel the stress melt away.

Now Chomi, if you’re feeling down, stressed, or not safe — you’re not alone. You can chat safely with Big Sis on WhatsApp 👉 060 074 7837 (standard rates) or for FREE on MoyaApp for support.

Need to talk to someone? Call the Big Sis Helpline ☎️ 0800 12 84 55 — it’s toll-free, Mon–Fri (7am–7pm) & Sat (8:30am–12:30pm). Help is here when you need it — reaching out is real strength.

Shout-out: These mental wellbeing coping tools were created with the guidance of Dr. Batetshi Matenge, Clinical Psychologist 👉 www.bmpsychologist.co.za