Quick and easy tools you can start using right now to manage anxiety, depression and your darkest moments.
All of the D.A.R.K. techniques are quick
and simple. Learn them in minutes. Do them in seconds.
Tips for using D.A.R.K. techniques:
There are no rules for D.A.R.K. techniques.
Feel free to adapt the techniques for your needs. This process is about you and
figuring out what works for you. You're in the driver's seat.
It might be easier to learn just 1 or 2 techniques to start and practice them many times before adding another technique.
Visualizations are like riding a bike - the
more you practice, the more your body learns how to do them automatically.
For instance, I just have to think about my Line of Calm and it's there.
those times when you can't move, speak or think, it can be helpful to breathe
into your body. Your breath adds movement. When you exhale, focus on sending
the breath into each part of your body. While I haven't included breath in the
instructions for the techniques, you can easily add it if it helps.
it's hard to remember or visualize the techniques, bookmark the website,
print out the instructions, or draw them. Keep the instructions handy so that you can access
them when you need them.
During difficult and dark moments, it's sometimes easier to use the techniques in the following order - but do whatever works for you:
Clicking on a technique below will open a new page with information and instructions.