🌿 The Wellness Gift Box

30 cards to help calm your spiraling thoughts, ground your body, and soften inner fears. 

• Card Example → “I feel like my thoughts won’t stop.” 
• Internal Dialogue → “Take one breath. You don’t need to fix it all at once.” 
• Action → Try the 5–4–3–2–1 grounding exercise (notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste).

 30 cards of gentle encouragement, daily micro-actions, and reminders you’re not alone.  

• Card Example → “I don’t have the energy to do anything.” 
• Internal Dialogue → “Your worth isn’t measured by your energy.” 
• Action → Get up and stretch for 30 seconds. That’s enough for today.

 30 cards of support for grief, space to process, and words when nothing else feels right. 

• Card Example → “I feel like the world doesn’t make sense anymore.” 
• Internal Dialogue → “It’s not wrong to feel broken. Grief takes its own time.” 
• Action → Light a candle and say one thing you miss or love about the person.

 30 cards for comfort in the darkest moments, coping in uncertainty, and hope.  

• Card Example → “I’m scared of what comes next.” 
• Internal Dialogue → “It’s okay to not be okay. You’re still you.” 
• Action → Place a hand on your chest, breathe slowly, repeat: “I am here now.”

 30 cards for real, straight-talk support for men navigating heavy emotions.

• Card Example → “I should just toughen up.” 
• Internal Dialogue → “Strength isn’t silence. Talking is courage.” 
• Action → Send a quick message to a mate: “How’s your day?”

 Calm for body changes, compassion for mood shifts, and strength reminders.  

• Card Example → “I don’t feel like myself.” 
• Internal Dialogue → “Your body is wise. You’re evolving, not disappearing.” 
• Action → Sip a glass of cold water and write down one thing you still love about yourself."

Name it, Feel it, Do something creative with it. Feel the emotions and then channel that energy in a positive way. 

• Card Example → “Fear with Timid Mouse.” 
• Internal Dialogue → “Remind myself I am safe and focus on breathing."
• Action → "Draw a picture of your safe space."

Tools for getting your child off screens and back into real life 

• Card Example → “Reset and Refocus.” 
• Activity → “Meltdown Move Break.” 
• Action → "Take 3 big breaths and whisper your favourite animal."

Acknowledgment, coping strategies, and empowerment tools.  

• Card Example → “They won’t stop making fun of me.” 
• Internal Dialogue → “Their words don’t define you. You are more than this moment.” 
• Action → Walk away, take 3 deep breaths, and repeat: “I know who I am.”