Sleep and Relaxation by

Mind - tips for sleep

majortraumapad — 2023-05-11 08:43:41 UTC

Mind offers information and tips on improving your sleep.

Headspace for sleep

majortraumapad — 2023-05-11 08:45:18 UTC

The headspace app has guided sleep meditations to help you get better quality sleep.

Mental Health Foundation - How to Sleep Better

majortraumapad — 2023-05-11 08:47:13 UTC

Has a free online guide on how to improve your sleep. Provides some information on insomnia, sleepwalking, night terrors, snoring and sleep apnoea. It offers tips on creating a sleep diary to keep track of your sleep and explore possible reasons for poor sleep.

majortraumapad — 2023-05-11 08:47:42 UTC

Meditations to guide you through mindful self-compassion training, that you can download for free. They are based on the principles of Compassion Focused Therapy.

Yoga for mental health

majortraumapad — 2023-05-11 08:48:22 UTC

Youtube yoga workouts focused on reducing anxiety, depression and stress.

Sleepio

majortraumapad — 2023-05-11 09:00:25 UTC

An app that offers a free six week program to treat insomnia. First you answer a questionnaire to identify your sleep score, your treatment programme uses techniques from cognitive behavioural therapy and is personalised based on your symptoms, goals and lifestyle. You can also use their sleep dairy to track your improvements.

British Snoring and Sleep Apnoea Association

majortraumapad — 2023-05-11 09:06:30 UTC

Provides information and advice on snoring and sleep apnoea.

Box Breathing - Headspace

MajorTraumaTeam — 2023-05-18 11:01:24 UTC

This youtube video guides you through Box Breathing, which is a breathing technique that can reduce stress. You inhale for four seconds, hold for four, exhale for four, hold for four and repeat the process. Only do the exercise if you are medically able and remember you can stop at anytime.

Grounding Techniques

majortraumapad — 2023-05-25 12:57:55 UTC

Grounding is a technique that aims to return you back from negative, challenging emotions to the present. It distracts your mind from unwanted experiences to refocus on what is happening in the present. It may be useful to practice these while you're in a relaxed state so you have them prepared when you need to refocus or destress.

Progressive muscle relaxation

MajorTraumaTeam — 2023-05-30 17:10:07 UTC

PMR helps you distinguish between the subjective experience of a tensed muscle versus a relaxed one. This website contains information and audio clips on how to practice PMR, please only do so if you are medically fit to do so and do not tense any muscles that are injured.

The compassionate mind - Guided Practices

majortraumapad — 2023-06-08 14:00:51 UTC

The compassionate mind have free audios for different mindfulness practices such as safe place, breathing exercises and compassionate imagery.

Safe Place Imagery

MajorTraumaTeam — 2023-08-15 13:43:48 UTC

A type of mindfulness exercise to help you visualise a safe place, this can help you start building a sense of safety. As you practice over time you can use the imagery to help you feel safer in situations where you know you are actually safe.

Introduction to Compassion Focused Therapy

MajorTraumaTeam — 2023-08-15 14:34:01 UTC

Grounding Techniques - Trauma Research UK

MajorTraumaTeam — 2023-09-05 14:53:45 UTC

Flashbacks: Grounding Techniques

MajorTraumaTeam — 2023-10-12 14:20:00 UTC

Suggests grounding techniques (calming strategies that bring you back to the present moment) that can be used to cope with flashbacks.

Body Work

MajorTraumaTeam — 2023-12-19 14:35:15 UTC

Licia Sky provides free guided body work videos, these explore noticing the sensations in your body and feeling safe in your body. These exercises can feel challenging, only do them if you feel comfortable.