Doing What Matters in Times of Stress (WHO)

What it is

Doing What Matters in Times of Stress is an illustrated stress management guide published by the World Health Organization in 2020. WHO describes it as a guide for coping with adversity, with practical skills that anyone can use. It was designed to work even if you have never read about psychology, and WHO notes that a few minutes each day are enough to practise the techniques. It draws on acceptance and commitment therapy (ACT).

What you get

• An illustrated book with five short sections, each teaching one skill: grounding yourself when emotions are strong, unhooking from difficult thoughts, acting on your values, being kind, and making room for painful feelings.
• Audio exercises that guide you through each skill.
• Many languages. WHO lists around 49 versions, including Urdu, Hindi, Bengali, Arabic, Nepali, Dari and Farsi, so you can share it with family too.
• Free download under a Creative Commons licence.

Who it suits

Students under exam pressure, people going through a long job search, anyone dealing with loss or uncertainty, and people who prefer pictures and short exercises over long articles. It is also a gentle thing to share with a parent who would not read an English mental health website.

How to use it well

• One section a week. Read it, then practise the audio exercise daily.
• Use grounding before stressful moments, such as before an exam or a difficult call.
• Write your values while doing the "acting on your values" section; it connects to choices about study and career.
• If you are in crisis, this is not the right tool: contact local emergency services or use Find A Helpline.

Pair it with on Sefism

• The Looking after your mental health roadmap covers stress, anxiety and when to get help.
• The values exercises fit well with Knowing yourself.
• After a rejection or failure, Handling rejection and setbacks uses similar ideas.
• Ask Tauseef a question if you want advice on your own situation.

Best for: simple, illustrated stress skills in your own language, from a source you can trust.