A pause
A little room to be here.
Take whichever part feels right. You can leave whenever you want.
One
Name it.
Choose the word that comes closest. It doesn't have to explain everything.
The acknowledgements are drafts for Sanjana to review.
Two
Breathe.
Four seconds in, seven seconds to hold, eight seconds out. One round takes 19 seconds.
Breathe
Three
Hold yourself.
Cross your arms over your chest. Tap one shoulder, then the other, slowly. You can follow along with your thumbs.
Choose a side to begin.
Say one out loud.
If something here sounds like you, it can become a first message to Sanjana.
- I have a good job. Why do I feel like this? This one's mine
- Everyone my age seems to have it figured out. This one's mine
- I'm tired of being the strong one. This one's mine
- My parents think therapy is for people who've lost it. This one's mine
- I smile all day and fall apart at night. This one's mine
- I'll write my own Write
If you might hurt yourself or you're in danger right now, call Tele-MANAS on 14416. It's free and open all day and night. Sanjana isn't an emergency service.