Skills Library

Inhale slowly for a count of 4, hold the breath for 4, exhale for 4, and pause for 4. Repeat this cycle at least four times.

This technique involves taking two short inhales through the nose—the second one acts as a small "top-up"—followed by a long, extended exhale through the mouth. This cycle is typically repeated five times.

The core practice involves inhaling for a set count (such as 3) and exhaling for double that count (such as 6), continuing this rhythm for one minute.

Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste.

Inhale quietly through the nose, then exhale slowly while making a soft, steady humming sound. This pattern is typically repeated five times.

Inhale gently through the nose, then exhale slowly through pursed lips as if blowing air through a narrow straw.

Inhale for a count of four, then exhale for a count of four, while silently identifying and naming the specific emotion being experienced.

Inhale a pleasant or familiar scent—such as tea, citrus, or soap—and exhale slowly. Repeat this cycle three times to fully engage the sense of smell.

Identify five things you can see, four things you can physically feel, three things you can hear, two things you can smell, and one thing you can taste.

Hold an object and pay close attention to its weight, temperature, edges, and surface texture for 30–60 seconds.

Sit quietly and systematically identify sounds at three distinct distances: immediate (nearest), mid-range, and far away.

Select one specific colour and identify five distinct items in your immediate environment that match it.

Soften your visual focus and gently notice the periphery or edges of your visual field.

Cool your wrists, temples, or face with cold water or a cool object for about 30 seconds while breathing slowly.

The technique involves gently tilting the ear toward the right shoulder, then the left, and finally nodding the chin down toward the chest, holding each position for approximately 10 seconds.

Roll the shoulders forward five times, then backward five times, while syncing the breath with each movement.

Consciously unclench the jaw, allow the tongue to drop from the roof of the mouth, and soften the forehead muscles, followed by a slow exhale.

Rub your palms together briskly for 10–15 seconds to create heat, then gently cup them over your closed eyes without pressing.

Stand tall, rise up onto your toes, and then slowly lower your heels back to the floor. Repeat this motion 10 times while maintaining steady, rhythmic breathing.

Place your hands flat on a wall and gently lean your body weight into it, holding the pressure while taking 10 slow, deep breaths.

Hinge at the hips with soft knees and allow your arms and head to dangle toward the floor, breathing slowly for five cycles.

Notice your physical position. If you are slumped or tense, shift your body into an upright, open, and relaxed posture.

Every 20 minutes, take a break for 20 seconds and look at something 20 feet (6 metres) away.

Cross your arms over your chest, hooking your thumbs to form a butterfly shape, and gently tap your shoulders—left, right, left, right—while breathing slowly.

Write a single sentence starting with “Right now I feel...” and complete it using five words or fewer.

When a worried thought pops up, write it down immediately and schedule a specific time later in the day to think about it.

Write down the Worst, Best, and Most Likely outcomes of a situation, then create a simple plan for the Most Likely scenario.

Use the phrase “This is uncomfortable, not dangerous” to label intense feelings. Remind yourself that you can “ride the wave” of emotion until it passes.

Identify the absolute smallest action possible—often something that takes less than one minute—and perform it immediately.

Identify and write down three specific moments from the day that went well or brought a sense of appreciation.

Speak to yourself with the same kindness you would offer a friend. Say: "This is hard, but I am allowed to be human."

Set a timer for 60 to 120 seconds and organise one small area or surface until the timer rings.

Clear exactly three items from your inbox by deleting, archiving, or responding to them, and then stop immediately.

Drink 6–8 sips of water followed by a gentle side stretch on each side to support body-mind regulation.

Step outside or open a window to take five slow, deliberate breaths.

Moving toward brighter light for 60 seconds during the day (or dimming lights at night) is a common strategy for regulating energy.

Play a steady, neutral sound like white noise, rain, or a fan for a set period to help mask distracting background noises.

Gently inhale a fresh scent, such as citrus, mint, or lavender, and exhale slowly. This process is typically repeated three times to allow the senses to register the stimulus.

Send a brief text message of appreciation to a specific person, focusing on one small thing they did.

Send a message to a friend or family member asking for specific support: "Could you [listen / advise / distract me] for 5 minutes?"

Scan your body from the crown of the head down to the feet, pausing briefly at the forehead, jaw, shoulders, hands, belly, and feet to soften each area.