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.

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

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).

• 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.

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?

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.

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?

• 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.

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?

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.

• 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

• 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.

(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.)

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.

Samaritans: phone 116 123

Crisis Text Line: text SHOUT to 85258

Both are free, confidential and available 24/7