The 3-1-4 Check-In is simple and repeatable:

3 Gratitudes – Think or write three things you are thankful for today. They can be small. No need to spin them positively. This helps with grounding and awareness.

1 Support – Name one person, place, or resource you could reach out to. This reminds us we do not have to do everything alone.

4 Breaths – Take four slow, grounding breaths. In through the nose, out through the mouth. This helps calm and regulate your nervous system.

That’s it. No fixing, no analysing, no pressure to share.