Resources

A toolbox for helping

I have put together some coping strategies for your personal use. Please pick out the ones that work for you; it’s great to practice these two or three times a day, for more benefits.

• Slow down – Rushing around increases anxiety and the flight response.
• Breath – Take a deep breath in through your nose for the count of 6 seconds, hold that breath for 4 seconds, then release it through your mouth slowly for 6 seconds.
• Use a comforter like a blanket to wrap around you, or a pillow or soft toy to hug tightly.
• Safe space – Find somewhere to sit or lie down that is peaceful and feels safe to you.
• Remember in that moment you are in the here and now, and your body is reacting to fear stored in the body.
• Phone a friend or loved one for emotional support, or breath quietly with them to gain regulation again.
• Take a shower to wash away the feelings of fear (cold water can help if it’s safe to do so).
• Look out of a window or at a picture, and notice as many things as you can about what you’re looking at – and breath.
• Thought-substitution – Make a list of any accomplishments to look at when negative thinking takes over.
• Learn to identify your triggers with the help of a counsellor.
• Remember to be kind to yourself – Would you talk to a friend how your brain is talking to you now?
• Use calming resources, such as meditation or sound bath downloads.