Box breathing is a technique that involves inhaling for four breaths, holding for four counts, exhaling for four counts, and then holding again for four counts.

When this occurs, your heart rate slows down and it helps reduce your anxiety.

The countdown to calm method is an effective technique to relieve anxiety and empower us to gain control over our thoughts.

This exercise brings us back to the present moment and become more mindful of our surroundings.

Those who survive extreme climate events experience many mental health stresses including anxiety, depression, and post-traumatic stress disorder (PTSD). It is most prevalent in children and those who have lost a loved one, home, or livelihood.

Depression is a leading cause of disability worldwide, affecting 1 in 3 women and 1 in 5 men from all walks of life.
In the U.S., rates of depression are higher than ever, with 18% of adults and 25% of people under 30 reporting experiences of depression or receiving treatment for it.
Left untreated or at its worst, depression can lead to suicide, which claims more than 700,000 lives every year.

Remember, you are not alone.

It’s important to know when someone calls you as a friend in distress, you should not give professional advice. Emotional distress and mental health conditions require professional follow up. There are steps you can take to lead your friend to seek professional advice. First, listen closely and actively to what they are saying. Give them the space to open up fully. Validate their emotions once they have spoken of their distress to you. Show your support and ensure there is trust between you. Offer that support in any way that works for their situation, even including finding them a psychologist, moving their body around, and other positive coping mechanisms.