Self-help tools
DRAFT content for clinical sign-off by Mindhelpa's Clinical Safety Officer. Techniques used in approaches like CBT; not therapy.
Grounding: 5-4-3-2-1 and slow breathing
A quick way to come back to the present when feelings are overwhelming.
Notice and rethink unhelpful thoughts
A thought record, a technique used in approaches like CBT.
Small steps planner
Plan small activities that matter to you (behavioural activation).
Sleep routine and diary
Simple habits that support sleep. No medication or supplements.
Focus and routines
Planning and time-blocking to make the day feel more manageable.
Calm plan for intense moments
A personal plan for moments when your body and mind feel like they're racing.
Guided journaling
Short prompts to help you reflect.