Calm tools
Calm tools
Simple, well-researched techniques you can practise anywhere. They help with everyday stress, and they work best alongside, not instead of, professional care.
- 2 minBox breathingSlow, even breathing in four parts to settle your body in a few minutes.
- 5 minGrounding 5-4-3-2-1Use your five senses to come back to the present moment.
- 7–15 minProgressive muscle relaxationTense and release each muscle group to let go of physical tension.
- 5 minEmotional regulationName what you feel with the emotion wheel, and learn to respond to it calmly.
These are self-help techniques, not treatment. If difficult feelings last more than two weeks, keep coming back, or affect your sleep, work, studies or relationships, please book a consultation.
In crisis? Call Tele-MANAS 14416 (free, 24×7) or 112.