When a bad moment hits

The 2-minute reset.

Inspired by the breathwork in Jay Shetty's Think Like a Monk, the former monk's guide to a calmer mind. You can do it at your desk, in the car (parked) or halfway up a hill.

1. Get comfortable. Sit or stand. Drop your shoulders. Close your eyes, or rest them on one spot.
2. Breathe in for 4. Slowly, through your nose: 1, 2, 3, 4.
3. Breathe out for 4. Same count: 1, 2, 3, 4. Keep going for about a minute.
4. When your mind wanders, bring it back. It will. No drama. Just come back to the count and think calm, ease, stillness.
5. One thing you're grateful for. Anything. A brew, a mate, the dog. Hold it for a few breaths.
6. Open your eyes and ask: what's one thing under my control right now? Do that.

If breathing exercises make you feel dizzy or uncomfortable, stop and breathe normally. This is a self-help tip, not medical advice. If you're struggling, see Get help now.