Learn techniques to help you cope

Box breathing

Use this simple breathing technique to help yourself start to feel calmer.

Muscle relaxation

Systematically tensing and relaxing your muscles to release physical, and potentially emotional, tension.

4-7-8 breathing

This technique might help you slow down your heart when you're feeling anxious.

Sit Tall

A gentle exercise to help reduce feelings of anxiety and make breathing easier.

5-4-3-2-1

Use your five senses to refocus in this grounding exercise.

Problem solving

Think through potential solutions to things that are troubling you.

Accept or change?

Identify which of your worries are outside of your control, and which you have the power to change.

Doing the opposite

Learn to control your reactions to things that upset you.

Challenge negative beliefs

Identify negative beliefs and record evidence that challenges them.