Self-help tools

On this page you can find self help tools to help with the symptoms of anxiety,

Many of these exercises and tools support you in preventing or moving out of the adrenaline or “fight, flight or freeze” response.

The key with these exercises is repetition, most things you try will take a few attempts, and they will not help if the first time you try them is in the moment of anxiety or panic. Spend a few minutes each day trying the exercise so that when you need it, it feels like second nature.

Self-help tools

  • Colorful meditation breathing exercise instructions with highlighted text and colored underlines for steps such as closing eyes, noticing thoughts, imagining a balloon, visualizing colors, and breathing.

    Colour Breathing

    Try this breathing exercise to work on remaining calm and centred. This type of exercise can help with anxiety by calming down your system and stopping it from going in to an adrenaline response.

    Download sheet 1 and sheet 2 to choose your colour and finally sheet 3 for your breathing exercise

  • An infographic titled 'Gounding Techniques: The 5-4-3-2-1 Method' with a green watercolor background. It explains a grounding technique involving five senses and lists five things to see, four to feel, and three to hear, with hints on how to practice.

    54321 Mindfulness

    The 54321 method is a very quick and simple mindfulness exercise. This can be used any time and anywhere and is helpful for grounding yourself if you feel like you are experiencing anxiety or even panic. Download Here

  • An educational infographic comparing facts and opinions. Facts are based on evidence, are indisputable, and driven by rational thoughts. Opinions are based on beliefs or personal views, are arguable, and driven by emotions. The infographic depicts a circular relationship between emotion and opinion, explaining how emotions and opinions can create a vicious cycle leading to impulsive and unhelpful actions.

    Fact or Opinion

    When we are stressed or anxious we are often led by the emotional part of our brains rather than the logical part. This can lead to catastrophising and panic.

    This exercise helps you to think about the difference between and opinion and a fact.

    This exercise can be most effective following one of the breathing or mindfulness exercises so that you have calmed some of your body response down before trying to challenge your thoughts.

    Fact or Opinion sheet 1

    Fact or Opinion sheet 2

  • Graphic of a cartoon zombie face with a green starburst background and the text 'The Mind Monster and Bully!'

    Mind Monster

    The Mind monster is present in anxiety and depression - it is that voice inside our heads that tells us all of those negative and bullying things. It is often the voice that says “You aren’t good enough”

    Take a look at this exercise on how to combat the mind monster

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