Step 1: Close your eyes and breathe

Breathe in slowly and deeply, filling your stomach first and then your chest. Breathe slowly in through your nose and out through your mouth. Breathe in for 4 counts, hold your breath for 2 counts, and then breathe out for 6 counts. Repeat this cycle a number of times.

Step 2: Get grounded

Describe aloud 5 things that you can see around you, 5 things that you can hear, and 5 things that you can touch.

Step 3: Unhook from unhelpful thoughts

If any unhelpful or self-critical thoughts enter your mind, just observe them, without getting caught up in them. Imagine putting each thought into a bubble, and then watch the bubble gently float away. Then, re- direct your attention to taking a few more slow, deep breaths, or carrying on with an activity and engaging in your senses (what you can see, hear, touch, smell and taste) as you do so.

Step 4: Affirmation

Repeat a helpful coping statement, such as “I’ve got this” or “this feeling will pass” or “I have the skills to manage this situation”.

Repeat these steps as often as needed!