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Physical reaction tools to relax and gain control
Simple relaxation techniques include controlled breathing, progressive muscle relaxation and meditative strategies to help manage your physical reactions. Use these tools in the order shown for the most benefit.
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1 minuteControlled breathingThis tool will assist you to slow your breathing rate and manage physical reactions to stressful or difficult situations.
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2 minutesGuided groundingThe guided grounding tool will help you focus on your surroundings and the present moment.
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10 minutesProgressive muscle relaxationThis tool will guide you through an effective way to release the tension in your body.
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5-10 minutesIsometricsThis tool can help release stress by letting you target particular areas of your body where you feel tension.
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1-5 minutesQuick grounding
This tool will help develop greater awareness of what’s going on in your body and around you. This can help stop unhelpful thoughts and feelings.
Thoughts
Combat any negative self-talk. These tools will help get you out of your head and thinking clearly.
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5-10 minutesStop and swap thoughtsIf a negative or unhelpful thought is causing you distress, try this simple exercise to stop and swap your thoughts.
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15-20 minsChallenge your thoughtsThis tool will help you examine your thoughts and start thinking in more helpful and productive ways.
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15-20 minutesReassess your thoughtsThis tool helps you reassess negative or distressing thoughts to find a more helpful way of thinking.
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15-20 minutesProblem solvingThis tool gives you a structured approach for working through problems (big or small) to help you successfully tackle them one step at a time.
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3 - 5 minutesInspirng quotesThis tool shares some inspirational ways of thinking that may help shift your thoughts
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3 - 5 minutesChange perspectiveThis tool provides a range of viewpoints that may help you change perspective on the current situation.
Emotions
Tools to assist in managing challenging emotions:
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15-20 minutesManaging emotionsThis tool will help you manage your emotions so you can stay focused and in control.
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10-15 minutesDefusing angerThis tool will help you select strategies to better control your anger so you can stay focused and make the best decisions in difficult situations.
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5-10 minutesDistractionThis tool will offer you different ideas for distracting yourself to provide a temporary break from overwhelming emotions and thoughts.
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3 minutesBeing calmDeveloping an attitude of calm and learning to adopt a calm attitude to life can be very helpful for stress management.
Behaviours
Engaging in fun and rewarding activities, and keeping socially connected can be of great benefit, particularly when we we are feeling physically agitated and tense.
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5-10 minutesEnjoyable and rewarding activitiesThis tool gives you ideas for enjoyable and rewarding activities you can do to boost your mood and balance the impact of stress.
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5-10 minutesSocial connectionsThis tool will help you to reflect on and strengthen your social connections. Staying connected with others makes it easier to build resilience and cope better with life's challenges.
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5-10 minutesPhysical activitiesThis is a useful planning tool that will help you commit to staying active. Having an active lifestyle is not only good for your physical fitness, it's also important for your wellbeing and ability to manage stress.
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3 minutesHealthy sleepingProblems seem bigger and harder to deal with when you’re tired, so getting a good night’s sleep is essential for helping to overcome any challenges you’re facing.