World Mental Health Day
Six reminders about everyday well-being and caring for others.
View the flyerSomething to try today.
Simple exercises you can use on your own, any time, anywhere. They won't replace support, but they can help you through a hard moment and give you a feel for how small practices build a steadier mind.
More free resources.
Awareness material, thoughtful check-ins and gentle guidance to go with the exercises below.
Work-stress check-in
Notice whether pressure continues after the working day.
Try the check-inStarting a conversation
You do not need to find the perfect words before reaching out.
Explore first stepsWorld Mental Health Day.
This free poster, created for 10 October 2026, shares reminders about taking care of ourselves, talking, healthy habits and kindness.
Free to view or save
Small steps make a difference.
Use this flyer to begin conversations about everyday mental well-being. It is general awareness material, not individual clinical advice.
Original educational flyer by Minal Marudkar, featured here with creator attribution.
Before you enquire
You do not need to prepare the right story.
Start with whatever feels easiest: what changed, what is difficult, or what you hope could feel different. An initial message can be short and general.
Ask about qualifications, service suitability, fees, confidentiality and next steps before deciding. Avoid sending sensitive medical details through an initial Telegram or email enquiry.
How enquiries workSteady breathing
Slow breathing with a longer out-breath tells your body it's safe to settle. Use it before a hard conversation, an exam, or when you can't sleep.
- Sit or lie comfortably and let your shoulders drop.
- Breathe in through your nose for a count of 4.
- Hold gently for a count of 2.
- Breathe out slowly through your mouth for a count of 6.
- Repeat three times, or for as long as it feels good.
5-4-3-2-1 grounding
When worry pulls you into the future or the past, your senses can bring you back to now. Go slowly and name each thing, out loud or in your head.
- 5things you can see. A cup, a shadow, the colour of a wall.
- 4things you can feel. Your feet on the floor, the fabric of your sleeve.
- 3things you can hear. Traffic, a fan, your own breathing.
- 2things you can smell. Tea, soap, fresh air. If nothing, recall two smells you like.
- 1thing you can taste. Or one kind thing you can say to yourself.
A bedtime wind-down
A busy mind needs a runway to land. Try this for a week and notice what changes.
- An hour before bed, dim the lights and put work and news away.
- Write tomorrow's three tasks on paper so your mind doesn't have to hold them.
- Do something slow: a warm shower, light stretching, a few pages of a book.
- In bed, try steady breathing and let your body grow heavy, from feet to head.
- If you're awake after 20 minutes, get up, sit somewhere dim and calm, and return when you feel sleepy.
- Keep the same wake-up time every day, even after a bad night.
Worry time
If worries follow you all day, give them an appointment instead. It sounds simple, and it works for many people.
- Pick a 15-minute slot each day, not too close to bedtime.
- When a worry pops up during the day, jot it down and tell yourself, "Not now, at worry time."
- At worry time, go through your list. For each worry, ask: can I do something about this?
- If yes, write one small next step. If no, practise letting it go, perhaps with steady breathing.
- When the 15 minutes are up, stop and do something you enjoy.
Further reading from trusted organisations.
These free exercises are general educational ideas, not a diagnosis or treatment plan. The resources below provide additional public guidance; linking to them does not mean those organisations endorse Sthit.
World Health Organization: Doing What Matters in Times of Stress (opens in a new tab)
A practical illustrated guide to managing stress and grounding yourself.
NHS: Breathing exercises for stress (opens in a new tab)
Advice on gentle, unforced breathing practices.
NHS: Tips for better sleep (opens in a new tab)
Everyday sleep-hygiene and bedtime routine ideas.
Resource links checked October 2026. Please contact Sthit to report a broken link or accessibility issue. These public resources do not replace care from an appropriately qualified professional.
When to reach out for support.
Self-help is a good start, but some things are easier with someone beside you. Consider talking to us, or to a doctor, if for two weeks or more you notice:
- Feeling low, empty or hopeless most days
- Worry or panic that's hard to control
- Sleep or appetite changing a lot
- Pulling away from people and things you enjoy
- Struggling to cope with work, study or home
- Using alcohol or other things to get through the day
If you're having thoughts of harming yourself, please contact a helpline or emergency service now. You don't have to wait until things get worse.
Helplines, wherever you are.
Free, confidential support, available now. Sthit is not an emergency service, so in a crisis please use these instead.
| Where you are | Emergency | Mental-health support |
|---|---|---|
| India | 112 | Tele-MANAS 14416, free and 24/7 |
| Australia | 000 | Lifeline 13 11 14, 24/7 |
| United Kingdom and Ireland | 999 or 112 | Samaritans 116 123, free and 24/7 |
| European Union | 112 | Search your country at findahelpline.com |
| United States and Canada | 911 | Call or text 988, 24/7 |
| Anywhere else | Your local emergency number | findahelpline.com lists free helplines in over 130 countries |