Grounding &amp; Wellness Guides

Notice what's around you, one sense at a time

Wave breathing

Follow a gentle wave with longer out-breaths

Safe place visualisation

Picture somewhere calm and safe

Body scan

Move your attention slowly through your body

Grounding walk

Ground yourself while moving

Grounding Cheat Sheet (one page, free)

A printable one-page summary of the 5-4-3-2-1 technique, calming breathing patterns, and quick body-based grounding steps — plus UK crisis numbers. Keep it on your phone, in a bag, or on the fridge.

Open cheat sheet

What is Grounding?

5 min read

A plain-English guide to grounding — what it means, how it calms the nervous system, and simple techniques you can try in the next two minutes.

Practical takeaway

Try now: Box breathing

~1 min

Printable grounding cheat sheet

Try now: 5-4-3-2-1 senses

54321 Grounding Technique for Anxiety

8 min read

Learn the 54321 grounding technique for anxiety — a simple 5-4-3-2-1 senses exercise to calm panic and bring you back to the present moment.

Practical takeaway

Printable grounding cheat sheet If you need more support: UK helplines and professional services

How to Manage Anxiety

9 min read

A therapist-written guide to managing anxiety: what to do in the first 90 seconds, a step-by-step plan, six guided grounding exercises, and answers to common questions.

Practical takeaway

Try now: Wave breathing

Printable grounding cheat sheet If you need more support: UK helplines and professional services

Printable grounding cheat sheet (panic plan)If you need more support: UK helplines and professional services

Grounding Techniques for Panic Attacks

7 min read

Six grounding techniques for panic attacks in the order to use them, plus a guided 5-4-3-2-1 timer to calm panic in the moment.

Practical takeaway

Try now: Box breathing

~1 min

Grounding Techniques for Sleep

7 min read

Six grounding techniques to help you fall asleep and settle back down if you wake in the night — slow breathing, body scan and gentle sensory focus.

Practical takeaway

Try now: Body scan

Journaling guide with printable version

Try now: Write in your journal

Therapeutic Journaling Guide

10 min read

Learn how to use journaling as a therapeutic tool for emotional processing, self-reflection, and mental wellness. Includes evidence-based prompts and a downloadable guide.

Practical takeaway

Printable journaling guide

Try now: 5-4-3-2-1 senses

Grounding Techniques for Dissociation

7 min read

Six grounding techniques for dissociation, in the order to use them, for the moments when you feel numb, foggy, far away or outside your own body.

Practical takeaway

Dissociation awareness worksheet If you need more support: UK helplines and professional services

Try now: Loving kindness practice

Self-Compassion Guide

7 min read

A free guide to self-compassion: the three components, soothing touch practices, kind self-talk phrases, and daily habits — plus a printable leaflet and downloadable PDF guide.

Practical takeaway

Inner critic reflection worksheet