Things that can help, whenever you need them
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If you need help right now
Techniques you can use anywhere
Breathe in for 4, out for 6
Breathe in through your nose for 4, then out slowly for 6. Repeat five times. A longer out-breath helps your body settle.
Breathe with the circle →Box breathing
In for 4, hold for 4, out for 4, hold for 4. Trace a square in the air or on your knee as you go.
5-4-3-2-1 grounding
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. It brings your attention back to the room you're in.
Name the feeling
Write one word for what you feel right now. Then another. Putting feelings into words can make them a little less overwhelming.
Ride the wave
Strong feelings rise, peak and ease. Set a timer for 10 minutes and just notice the wave, without having to do anything about it.
A calm place in your mind
Close your eyes and picture somewhere you feel calm, real or imagined. Notice the colours, the sounds, the temperature. Stay there for a few breaths.
Support for the longer term
NHS Talking Therapies
Free NHS therapy for anxiety and depression. You can refer yourself without seeing a GP. It's for adults (16+ in some areas), and you need to be registered with a GP.
Find your local service →Your GP
Your GP can talk through how you've been feeling and point you to support near you.
One-to-one therapy
Our clinical lead is a psychologist and psychotherapist in private practice.
Visit psych24h4u.com →Need a pause?
Simple games and small things to do at home, to keep you company for a while.
Take a break →