Self-care resources
Grounding and Self-Care Tools
Sometimes reading about early experiences can stir strong feelings. If that happens, you can pause, take a breath, and try one of these short practices.
Try these gentle techniques:
- 5-4-3-2-1 grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
- Soothing breath: Place a hand on your chest. Breathe slowly in and out, as if calming a friend.
- Safe place visualisation: Picture a calm place — real or imagined — and stay with the details that comfort you.
If you need more support
These practices can steady a difficult moment, but they aren’t a substitute for help. If you’re struggling and need to talk to someone now, these services are free and confidential.
- SamaritansCall 116 123, free, any time of day or night.
- ShoutText SHOUT to 85258 for free, confidential support by text message.
- NHS 111Call 111 and choose the mental health option for urgent NHS help.
If you are in immediate danger, call 999. Outside the UK, contact your local emergency services.
