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 using your five senses to bring you back to the present moment when anxiety or overwhelm takes over.
A DBT distress tolerance skill using your body to quickly reduce overwhelming emotions. Four tools targeting different parts 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 releasing physical tension by tensing and relaxing each muscle group.
The RAIN mindfulness technique — Recognise, Allow, Investigate, Nurture — a self-compassion practice by Tara Brach for anxiety and overwhelm.
Understanding Your Thoughts
Tools for noticing and reframing thinking patterns.
A cognitive behavioural therapy model showing how 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 feel can reduce its intensity. A deceptively simple technique for emotional regulation.
Cognitive distortions are patterns of thinking that feel true but distort reality. 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. How to fill one in, with a worked example.