Simple Tools to Support Yourself
These tools are designed to offer support during moments of stress, overwhelm, or heightened emotions. They are simple techniques you can return to when you need to slow things down, feel more grounded, and regain a sense of control.
Grounding Through
Your Senses
This helps bring your attention back to the present moment and away from overwhelming thoughts.
Name 5 things you can see,
4 you can feel,
3 you can hear,
2 you can smell,
and 1 you can taste.
Slow Breathing
Slowing your breath signals to your body that it’s safe to relax.
Inhale for 4 seconds,
hold for 4,
and exhale for 6.
Repeat for a few minutes.
Thought Awareness
This creates space between you and your thoughts, reducing their intensity.
Notice your thoughts without reacting. Remind yourself, “This is a thought, not a fact.”
Take a Pause
Pausing helps prevent reacting from stress and allows for more intentional choices.
Step away for a moment, take a breath, and give yourself time before responding.