Simple, effective tools to help calm your mind and reconnect with the present moment.
• Breathe in for 4
• Hold for 4
• Breathe out for 4
• Hold for 4
Why it helps: Slows the nervous system and reduces the fight‑or‑flight response.
• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
Why it helps: Brings attention away from racing thoughts.
Hold an ice cube, cold drink can, or cool flannel.
Why it helps: Gives your brain something immediate and real to focus on.
Choose a colour (e.g., purple). Then find:
• 5 things in that colour
• 5 shades of it
• 5 things with a little of it
Why it helps: Encourages mindfulness and observation.
Name 5 animals, 5 countries, 5 songs, 5 films, 5 foods starting with a letter (e.g., M).
Why it helps: Activates the thinking part of the brain and interrupts spiralling thoughts.
Count backwards: 100, 97, 94, 91… (subtract 3).
Or: 50, 43, 36, 29… (subtract 7).
Why it helps: Requires concentration and reduces anxiety.
Place a hand on your chest and say:
“I am safe right now.”
“This feeling will pass.”
“I have survived difficult days before.”
“I can get through this moment.”
Put on a favourite song and focus on:
• Drums
• Bass
• Vocals
• Guitar
Write everything in your head — no order, no judgement.
Then ask:
• Can I control this?
• Can I influence this?
• Is this just a worry?
Trace your hand.
Up a finger = breathe in.
Down a finger = breathe out.
Simple and discreet.
Find something you can see beginning with A, then B, then C…
Continue as far as you can.
Notice 3 things moving, 3 sounds, 3 colours, 3 textures.
Even better barefoot on grass.
Finish these sentences:
• Right now I can see…
• Right now I can hear…
• Right now I am feeling…
• Right now I need…
If things feel overwhelming, please reach out to someone you trust or a crisis service. You don’t have to face difficult moments alone.
