Resources

Practical & guided imagery tools to help you keep anxiety, fear, and stress in check — so you can feel more in control, no matter the situation.

5-4-3-2-1 Grounding scan

Purpose

Pulls attention away from anxious thoughts and back into the present moment.

Intro copy

Box breathing is a proven technique used by athletes, soldiers, and first responders to restore calm under pressure. Imagine drawing a square with your breath — equal inhale, hold, exhale, hold.

Instructions

Look around – Name 5 things you can see (e.g. a pen, a picture frame, the colour of the wall).
Feel your body – Name 4 things you can physically feel. (e.g. feet on the floor, clothing against your skin, your hands resting on your lap).
Listen closely – Name 3 sounds you can hear (e.g. a bird outside, the hum of a fridge, your own breathing).
Notice scents – Name 2 things you can smell (e.g. coffee, fresh laundry, or even neutral air).
Taste the moment – Name 1 thing you can taste (e.g. water, toothpaste, a mint).

Closing affirmation

I am safe. I am present. I am here, right now.

Mini gratitude shift

Purpose

Shifts mental focus away from fear toward appreciation in less than 3 minutes.

Intro copy

Gratitude doesn’t erase stress, but it changes the way your brain processes it. In moments of overwhelm, tiny reminders of good things help rebalance your perspective.

Instructions

Grab a notebook, phone, or sticky note.

Write down 3 small things from today that made you smile or feel lighter. It could be a warm cup of tea, a kind text, sunlight on your face.
Read them aloud or silently, slowly.
Take one deep breath after each one, imagining it filling you with warmth.

Closing affirmation

Even here, there is goodness. I can see it. I can feel it.

Box breathing

Purpose

Regulates your nervous system and helps release tension in minutes.

Intro copy

When stress hijacks your mind, your senses can bring you back. This simple grounding scan uses sight, touch, sound, smell, and taste to help you anchor in “now” instead of spiraling in “what if.”

Instructions

Sit comfortably. Relax your shoulders.
Inhale slowly through your nose for 4 counts… 1… 2… 3… 4.
Hold your breath for 4 counts… 1… 2… 3… 4.
Exhale gently through your mouth for 4 counts… 1… 2… 3… 4.
Hold again for 4 counts… 1… 2… 3… 4.
Repeat this cycle 4 more times. Notice your heartbeat slowing, your muscles softening, your thoughts quieting.

Closing affirmation

I am safe. I am present. I am here, right now.

Pocket scripts

Purpose

Short, repeatable phrases to override panic and reframe stressful moments.

Intro copy

Sometimes you don’t have time for a long exercise — you just need a phrase to hold onto. Keep these pocket scripts close, and repeat them until your breath and thoughts slow.

For example:

This moment is temporary. I can ride the wave.
____________ is my anchor. I am safe right now.
Not everything needs my reaction.
I can pause before I decide.
I don’t have to control everything to be okay.

Instructions

Pick a phrase that resonates with you in the moment.
Breathe in as you silently repeat the first half.
Breathe out as you silently repeat the second half.
Continue for 1–2 minutes.

Closing affirmation

I can create calm, even here.

5-4-3-2-1 Grounding scan

Purpose

Pulls attention away from anxious thoughts and back into the present moment.

Intro copy

Box breathing is a proven technique used by athletes, soldiers, and first responders to restore calm under pressure. Imagine drawing a square with your breath — equal inhale, hold, exhale, hold.

Instructions

Look around – Name 5 things you can see (e.g. a pen, a picture frame, the colour of the wall).
Feel your body – Name 4 things you can physically feel. (e.g. feet on the floor, clothing against your skin, your hands resting on your lap).
Listen closely – Name 3 sounds you can hear (e.g. a bird outside, the hum of a fridge, your own breathing).
Notice scents – Name 2 things you can smell (e.g. coffee, fresh laundry, or even neutral air).
Taste the moment – Name 1 thing you can taste (e.g. water, toothpaste, a mint).

Closing affirmation

I am safe. I am present. I am here, right now.

Emotion map

Purpose

Helps users name and label their emotions, reducing overwhelm and creating mental clarity.

Intro copy

When we can’t name what we feel, it can feel like the feeling is in control. This quick emotion map helps you identify your current state, so you can choose the next best step.

Instructions

Pause – Take a slow breath in and out.
Ask – Where in my body do I feel this most strongly? (chest, stomach, shoulders, head)
Circle – Circle one (or more) emotions from a short list on the template (e.g., anxious, angry, tired, sad, restless, hopeful).
Rate – Rate intensity from 1–10.
Choose a shift – Do I want to lower, accept, or channel this feeling?

Tip: Keep this on your desk, phone, or fridge so it’s there when emotions run high.

Closing affirmation

Naming it is the first step to changing it.