Calm

Box breathing

Drop the four-count box. Two breaths in through the nose, then a long slow out.

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Cyclic sighing

Double inhale, long exhale, five minutes. It beat meditation on mood.

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Wim Hof Method breathing

Do the breathing flat on the floor, never in water, and never for performance.

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Behavioral Activation

Schedule the activity first. The mood shows up after you do it.

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Internal Family Systems

Try parts work if it pulls you into a room. Don't let it push out CBT.

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Exposure therapy

Walk into what you avoid, and leave the props you lean on at home.

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Eye Movement Desensitization & Reprocessing

Book the trauma therapy. The work is going back into the memory on purpose.

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DBT skills training

Take the DBT skills course on its own. It works without the therapist.

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Acceptance & Commitment Therapy

Pick ACT or CBT on which one you'll actually turn up to.

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Meditation-related adverse effects

Keep your sits short and daily. The long silent retreat is where men come apart.

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Transcendental Meditation

Do the practice daily. Don't pay for the mantra.

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Loving-kindness & compassion meditation

Do it because you like it. It beats nothing and ties with everything else.

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