AsianTherapist
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Choose skills that fit your culture and schedule — not every item every day. Circle 2–3 for this week and note what helped.
Body & routine
- ☐10–20 min walk or stretch (can be split)
- ☐Regular meals — even when appetite is low
- ☐Sleep/wake time within ~1 hour window
- ☐Limit doom-scrolling before bed
Connection & meaning
- ☐One honest check-in (friend, family, peer — not only about problems)
- ☐Small act of service or kindness
- ☐Spiritual or cultural practice if that grounds you
- ☐Say no to one obligation that drains you
Mind & mood
- ☐Write worries for 10 minutes, then close the notebook
- ☐One behavioral activation task (small, specific)
- ☐Grounding (5-4-3-2-1 or breath) twice daily
- ☐Limit alcohol/substances when mood is low