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Box breathing is a simple yet effective technique to manage stress by bringing it back to a relaxed state :

1. Breathe in for 4 counts
2. Hold for 4 counts
3. Exhale for 4 counts
4. Hold for 4 counts

Repeat this cycle for 2-3 minutes or until you feel calmer.

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5 Minute Box Breathing Meditation (With Animation)

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A powerful grounding technique to help you reconnect with the present moment:

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Practice this whenever you feel overwhelmed or disconnected. Be curious with this, and use non-judgemental language. You can repeat this as many times as you need.

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The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety

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Take a moment to pause and notice where you're holding tension.

1. Gently scan from your head to your toes. Are your jaw or shoulders tight? Is your stomach clenched?

2. Remember, there's no need to change anything just yet - simply becoming aware is the first step.

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Guided Meditation - Compassionate Body Scan

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When you're ready, try this gentle exercise:

1. Take a deep breath and consciously soften your jaw. Let your tongue rest from the roof of your mouth.

2. Drop your shoulders away from your ears.

3. Place a hand on your belly and allow it to soften.

4. Take a moment to non-judgementally check in with your body and notice its sensations

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Progressive Muscle Relaxation: An Essential Anxiety Skill #27

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Place one hand on your chest and one on your belly.

1. Breathe in for 4 counts, then exhale slowly for 6-8 counts.

2. This longer exhale helps activate your parasympathetic nervous system (your body's natural calming response).

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Gently look around your space.

Name 5 things you can see right now.

Remind yourself: 'I am safe in this moment.'

Notice the support of the surface beneath you.

You are here, now, and you are safe.

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Find something comforting to touch - perhaps a soft blanket, a smooth stone, or a warm cup of tea. (Tip: keep this in a safe place where you can easily find it for another time)

Focus on the physical sensation.

How does it feel against your skin? Temperature? Texture?

Be curious with the object - how would you describe this object to someone who has never seen it before?

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When feeling overwhelmed or dissociative, temperature change can help reset your system:

• Hold an ice cube in your hand
• Splash cold water on your face
• Take a warm shower
• Hold a warm cup of tea

The temperature contrast helps bring attention back to your body.

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Stand up if you can.

Shake out your hands and arms, letting any tension release.

Roll your shoulders.

Stretch your arms up high, then let them float down.

Remember: movement doesn't have to be big to be effective.

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Consider reaching out to someone you trust. You might send a simple text saying 'Hi' or 'Could use a chat.'

Who was the last person if your contacts who made you laugh or smile? Who do you trust to reach out to?

Remember: sharing your experience with someone who cares can help you feel less alone.

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Pour yourself a glass of water. Feel the coolness of the glass.

Take small sips, noticing the sensation of the water.

If you can, have a small snack - something easy and comforting.

Notice the flavours and textures.

Questions to ask yourself:

What do I notice about the appearance, smell, and texture?

How does the first bite or sip feel in my mouth?

What flavours or sensations am I experiencing?

Am I chewing slowly and fully tasting each bite?

Is my mind staying present or wandering? (It's OK if you notice your mind wondering - that's what minds are meant to do! Gently bring your attention back to the object you're focusing on)

How do I feel now compared to when I started?

What intention do I want to carry forward?

What signals is my body giving me?

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Adjust your environment to support calm:

Dim harsh lights if possible

Reduce loud noises

Open a window for fresh air.

Make your space feel as comfortable as you can right now.

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Notice your thoughts without judgment.

Try saying:

'I'm having the thought that...'

(e.g. "I'm having the thought that I'm a failure", rather than "I am a failure")

This creates a small space between you and the thought.

Remember: thoughts are like weather - eventually they will pass.

Here are some guided questions for reframing your thoughts without judgement:

When You Notice a Difficult Thought

What am I thinking right now?

Where might this thought be coming from?

Is this thought a fact, or just a story I’m telling myself?

With Curiosity, Not Criticism

What emotion is underneath this thought?

What would I say to a friend who had this thought?

Can I observe this thought without needing to fix or change it?

Reframing Gently

Is there another way to look at this situation?

What might be a more balanced or kind perspective?

What’s something true and supportive I can say to myself right now?

What would I say to someone I care about if they were in this situation?

Self-Compassion Prompts

What do I need to hear right now?

Can I allow this thought to be here without letting it define me?

How can I care for myself in this moment?

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What's one small thing you can do right now? Perhaps one of the exercises from this resource.

Picture 'progress' like dominos:

One small win leads to another: Just like pushing one domino causes the rest to fall, making one positive change (like getting out of bed, going for a walk, or talking to someone) can spark more progress.

Momentum builds over time: You might not see big results right away, but keep tipping those small dominoes and things start moving.

Tiny actions matter: Even when it feels insignificant, each effort contributes to the domino effect. No step is wasted.

Setbacks don’t knock everything down: Missing a step doesn’t reset your progress - just like a domino can be picked up and placed back into the line.

Visualizing recovery this way helps remind us that change doesn't have to be huge or instant. One domino, one step, one moment, then another.

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Our brain has different parts that help us think, feel, and stay safe. You can imagine your brain like a hand:

Palm = Brainstem (survival brain)

Thumb tucked in = Limbic system (emotional brain)

Fingers folded over = Prefrontal cortex (thinking brain)

When everything’s calm, these parts work together. But when we feel scared, stressed, or overwhelmed, the emotional brain takes over, and the thinking brain “flips up” and goes offline. That’s what we call “flipping our lid.”

What Happens During Trauma?

The brain’s alarm system (amygdala) gets triggered, even if there’s no real danger.

We go into fight, flight, or freeze mode.

It becomes hard to think clearly, make decisions, or stay calm.

Why It’s Not Your Fault

If you’ve been through trauma, your brain might be more sensitive to stress. It’s like the alarm system is stuck on “on” mode. This doesn’t mean something is wrong with you, it means your brain is trying to protect you.

Here you will find some practices that can help calm the alarm system and reconnect the thinking brain. Over time, you can feel more in control and less reactive

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Dr. Dan Siegel's Hand Model of the Brain

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Dan Siegel's Hand Model of the Brain, Flip Your Lid

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Choose any object near you.

Examine it as if you're seeing it for the first time. Notice its colour, texture, weight, temperature, and any patterns or unique features.

This simple exercise can help anchor you to the present moment when feeling anxious or overwhelmed.

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Meditation to improve your FOCUS | Single Object Mindfulness | DBT Skills

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Transform a simple walk into a mindfulness practice. Do you have somewhere local where you can connect to nature? Or have access to a garden, or plants at home?:

• Notice the sensation of your feet touching the ground
• Feel the movement of your legs
• Observe your surroundings without judgment
• Pay attention to the rhythm of your breathing

This can be practiced anywhere, even for just a few minutes.

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Here is a collection of compassion-focused audio clips. You'll find a variety of topics, speakers, and durations, so there's something for every moment and mood.

(Quick tip: For easy access when you need support, save this page to your phone or add it to your favourites in your web browser. Having these clips close to hand can be a gentle reminder to pause, breathe, and reconnect with compassion - especially during challenging times.)

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We are currently building a library of guided practices from around the world, that will provide our compassionate mind training meditations in a variety of different languages. In the mean time, you can enjoy some guided practices in Ελληνικά με Elli and dansk med Lena

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Acceptance and Commitment Therapy (ACT) focues on accepting the challenges of life, while staying connected to the things that truly matter to us. It’s not always easy, but tuning into the present moment through mindfulness can help.

You’ll find a selection of ACT-inspired audio clips to support you. Feel free to explore, pause, and come back whenever you need a little grounding or encouragement.

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Not a fan of reading? Dr Russ Harris has prepared Acceptance and Commitment Therapy podcasts and audio recordings. Click here.

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Sit comfortably and close your eyes if you like.

Imagine a gentle stream flowing in front of you (this could be somewhere familiar or made up. You can be guided by your imagination here).

Picture leaves floating slowly on the water.

Notice a thought -any thought that comes to mind.

Place the thought on a leaf and watch it float away.

Repeat for each new thought, feeling, or sensation.

Don’t judge or engage -just observe and let go.

Continue for a few minutes, gently bringing your focus back if your mind wanders.

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Stop Overthinking: Leaves on a Stream ACT Anxiety Skill #30

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Remember, you're not alone. If you need immediate support:

Samaritans: phone 116 123

Crisis Text Line: text SHOUT to 85258

Both are free, confidential and available 24/7