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The 5-4-3-2-1 grounding technique uses your five senses to reconnect with the present. Clinically used for anxiety, panic, dissociation, and PTSD.

A free guided grounding exercise for anxiety: follow the 5-4-3-2-1 senses technique with a timer that calms panic, reduces overwhelm, and brings you back to the present.

Understand affect regulation through Dr Dan Siegel's interpersonal neurobiology. Learn how relationships, neural integration, and mindsight shape emotional regulation and mental health.

Guided body scan meditation to release tension and reconnect with your body. Choose 5, 8, 10, or 15 minute sessions — a cornerstone of MBSR.

The calming 4-4-4-4 box breathing technique used by therapists and Navy SEALs. Reduces anxiety, lowers stress, and calms your nervous system.

A free printable Circle of Control worksheet. Sort a real worry into what you control, influence, or cannot control, and pick one small next step.

Peer-reviewed research on grounding techniques for anxiety, PTSD, and stress. Explore key studies and neurobiological mechanisms.

Ten gentle journaling prompts to meet yourself with kindness, loosen shame, and grow self-compassion. Printable and reflective.

A gentle guide to dissociation: feeling numb or disconnected, why memory can feel fragmented after trauma, and how to ground safely.

A printable worksheet to notice when you dissociate, what triggers it, early warning signs, and what supports you to come back.

Quick calming tools for moments of distress — guided breathing, grounding, and sensory techniques for immediate relief from panic and anxiety.

Free, evidence-based guides to grounding techniques, anxiety management, and therapeutic journaling. Practical, compassionate resources you can use right now.

Free printable grounding cheat sheet: the 5-4-3-2-1 printable technique, calming breathing patterns and quick body-based steps, plus a guided grounding exercise to follow along.

Guided grounding techniques: box breathing, body scan, 5-4-3-2-1 senses, safe place, loving kindness, grounding walk, wave breathing, and self-compassion.

Six grounding techniques for panic attacks in the order to use them, plus a free guided 5-4-3-2-1 timer to calm panic in the moment. No account needed.

A mindful walking meditation to reconnect with your body and the present moment. Ideal when you feel disconnected, anxious, or need to clear your mind.

Healing is not forgetting, progress is not always linear, and building a sense of safety is where real recovery begins. A gentle guide to what trauma recovery can look like.

A careful guide to attachment styles, why closeness can feel frightening, and how boundaries and emotional safety let real connection grow.

How grounding techniques regulate the vagus nerve, calm the amygdala and interrupt fight-or-flight — the neuroscience behind why grounding works.

What happens in your first counselling session, how to know if therapy might help, and how to find a trauma-informed therapist who is the right fit for you.

A therapist-written guide to managing anxiety: what to do in the first 90 seconds, a 7-step plan, six guided grounding exercises, and answers to common questions.

A free printable worksheet for identifying what you're feeling, where you feel it, and picking a grounding technique that helps.

A gentle step-by-step worksheet to meet your inner critic with curiosity, understand what it protects, and grow a kinder voice alongside it.

Educational resources on trauma, the nervous system, polyvagal theory, and how grounding techniques support healing and emotional regulation.

A complete list of emotions set out as an emotion wheel, plus a free printable worksheet. Name what you're feeling in seconds and pick a grounding step that helps.

A guided metta meditation to cultivate self-compassion and extend loving kindness. Evidence-based practice shown to reduce self-criticism.

A printable trauma-informed checklist and reflection worksheet for therapists, counsellors and helping professionals to review their practice.

A printable worksheet to help you gather your thoughts before starting therapy, plus a list of questions to ask a potential therapist to check the fit.

A gentle, evidence-based technique for releasing physical tension, calming anxiety, and helping the body remember what relaxed feels like. Includes a free printable script.

A free printable Progressive Muscle Relaxation script. A read-aloud PMR sequence with a full 10-minute version and a 3-minute short version.

Six gentle exercises to help you come back into your body and mind after dissociation or numbness. Printable and reflective.

Supporting page from Calm Corner.

Create a calming mental sanctuary with this guided safe place visualisation — a technique used in EMDR and trauma therapy to feel grounded and safe.

Treat yourself with the kindness you would offer a good friend. Evidence-based self-compassion exercises from Dr Kristin Neff's research.

Why trauma affects self-worth, the difference between guilt and shame, and how self-compassion gently restores a sense of self.

A printable worksheet to notice the strengths, supports and quiet acts of resilience that have already carried you through — and how to grow them.

Take the stress self-assessment quiz to understand your response patterns and discover which grounding techniques may help you most.

Insights from Dr Bessel van der Kolk's book on how trauma reshapes the body and brain, with evidence-based pathways to healing.

Sort your worries into what you can control, influence, or not control at all. A simple, evidence-based tool for anxiety and overwhelm, with a free printable worksheet.

Learn how to use journaling as a therapeutic tool for emotional processing, self-reflection, and mental wellness. Includes evidence-based prompts, techniques, and a downloadable guide.

A clear guide to trauma and PTSD: definitions, symptoms (psychological, emotional, somatic), and the different types of trauma including complex PTSD.

An accessible illustrated guide by Steve Haines explaining how trauma affects the brain and body, with body-based approaches to healing. Illustrated by Sophie Standing.

A printable trigger tracking journal to notice what triggers you, how it shows up in your body and emotions, and what helps you come back to the present.

Understand what happens when you are triggered, how to spot an emotional flashback, and how to work with the shame that can follow a trauma response.

Essential UK mental health resources and crisis helplines. Find help from Samaritans, Mind, NHS, CALM, and other trusted organisations.

A printable worksheet to clarify your values in relationships and turn them into specific, kind, doable boundaries you can actually hold.

Sync your breath with ocean wave rhythms for deep relaxation. Soothing ocean sounds and visual waves guide natural, calming breathing patterns.

A plain-language guide to emotional flashbacks — what they are, why they happen, how to recognise one, and what helps you come back to the present.

A working guide to trauma-informed practice — the importance of safety in therapy, avoiding retraumatisation, and the role of psychoeducation.

Build a personal map of the people, places, sensations and grounding techniques that help you feel safe when triggered. Printable worksheet.

What triggers are, why the body reacts before the mind, common kinds of triggers, and what they're trying to tell you — a short, plain-language guide.

A short introduction to EMDR (Eye Movement Desensitisation and Reprocessing) — how it works, what a session looks like, and who it can help.

A plain-language guide to emotional dysregulation — what it is, why it happens, and the grounding and regulation techniques that help you steady yourself.

A plain-English guide to grounding — what it means, how it calms the nervous system, and simple techniques you can try in the next two minutes.

Why the body freezes under threat, what freeze looks like in the body and mind, why it can feel confusing afterwards, and how to come out of it gently.

Dr Dan Siegel's Window of Tolerance explained — hyperarousal, hypoarousal, and strategies to stay within your window of emotional regulation.

A six step visual guide to what happens in the brain during trauma — the alarm bell, the wise boss, memory chaos, and pathways to healing. Trauma-informed psychoeducation.