Techniques Toolkit
Evidence-based techniques for managing anxiety, stress and difficult emotions — designed with neurodivergent brains in mind.
In a Moment of Crisis
Fast-acting techniques for when emotions feel overwhelming.
A sensory grounding exercise that uses your five senses to bring you back to the present moment when anxiety or overwhelm takes over.
A DBT distress tolerance skill that uses your body to quickly bring down overwhelming emotions. Four tools, each targeting a different part of your physiology.
A simple four-step DBT technique for creating space between what happens to you and how you respond.
Daily Practice
Build resilience with these regular practices.
A four-step breathing pattern used by therapists and Navy SEALs alike. Takes two minutes and works anywhere.
A step-by-step technique for systematically releasing physical tension by tensing and relaxing each muscle group.
Learn the RAIN mindfulness technique — Recognise, Allow, Investigate, Nurture — a self-compassion practice by Tara Brach for anxiety, shame, and emotional overwhelm. Free interactive guide with journaling prompts.
Understanding Your Thoughts
Tools for noticing and reframing thinking patterns.
A simple model from cognitive behavioural therapy that shows how your thoughts, feelings and behaviours influence each other — and how changing one can shift the others.
Neuroscience shows that simply putting a name to what you are feeling can reduce its intensity. Here is how to practise this deceptively simple technique.
Cognitive distortions are patterns of thinking that feel true but distort reality. Learn to recognise the 10 most common ones — and what to do when you catch yourself in one.
A thought record helps you examine unhelpful thoughts and find a more balanced perspective. Here is how to fill one in, with a worked example.