Support After the Tai Po Fire
If the Tai Po fire or related updates are bringing up intense reactions, start with these trauma-sensitive exercises or pause and reach out for crisis help (call 999 in Hong Kong or visit our Emergency Support page).
Interactive Tool
Guided Self-Care Activities
Explore evidence-based techniques for managing stress, anxiety, and difficult emotions. Each activity includes step-by-step instructions and can be done anytime, anywhere.
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Showing 12 activities
Box Breathing
A simple breathing technique that helps calm your nervous system and reduce anxiety.
5-4-3-2-1 Grounding
A sensory awareness technique to bring you back to the present moment.
Body Scan Meditation
A mindfulness practice that helps you connect with physical sensations and release tension.
Thought Challenge Worksheet
A cognitive technique to identify and reframe unhelpful thinking patterns.
Progressive Muscle Relaxation
Systematically tense and relax muscle groups to release physical stress.
Gratitude Practice
Reflect on positive aspects of your day to boost mood and perspective.
4-7-8 Breathing
A breathing pattern that promotes relaxation and can help with sleep.
Mindful Walking
Walking meditation that combines movement with present-moment awareness.
Safe Harbor Grounding
Short visualization that helps you build a mental “safe harbor” before revisiting distressing details—ideal when you feel jumpy or destabilized.
Breath Ladder for Surges
A trauma-sensitive breath practice that gradually lengthens the exhale to turn down the alarm response without causing dizziness.
Containment Box Visualization
A classic trauma-therapy technique adapted for self-guided practice to temporarily “contain” overwhelming memories.
Aftershock Planning Worksheet
A structured journaling prompt to map the next 48 hours, identify support, and decide what can wait after a crisis.
Guided Worksheets
Pick a worksheet to read the guidance, fill in the prompts, and download a PDF copy for your own records or to share with a supporter.
Thought-Grounding
Capture the trigger, facts, sensory anchors, and gentle reminders to steady yourself.
Worry Window
Schedule a short window to explore worries, plan actions, and then release them.
Talk to Yourself Like a Friend
Rewrite harsh self-talk in the voice you would use with someone you care about.
My Support Network
Map immediate contacts, community resources, and professionals you can reach out to.
About These Activities
These self-care activities are based on evidence-based practices from cognitive-behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), and other therapeutic approaches.
Important notes:
- • These techniques are tools for self-care, not a replacement for professional help
- • Regular practice increases effectiveness
- • Different activities work for different people—experiment to find what helps you
- • If you're in crisis or having thoughts of self-harm, please visit our Emergency Support page