Wellbeing Toolkit

The 5-4-3-2-1 Grounding Method

Bring your attention back to the present moment by noticing what is physically around you. Look around and find:

Step 5: 5 things you can see Step 4: 4 things you can physically feel Step 3: 3 things you can hear Step 2: 2 things you can smell Step 1: 1 thing you can taste

Box Breathing

A simple technique to slow your heart rate and lower stress.

1. Breathe in for 4 seconds 2. Hold for 4 seconds 3. Breathe out for 4 seconds 4. Hold for 4 seconds

Repeat this cycle 4 times.

Progressive Muscle Relaxation

Helps release physical tension built up from anxiety.

Starting from your toes, tense the muscles as tightly as you can for 5 seconds. Then completely relax them. Move slowly up your body to your legs, stomach, shoulders, arms, and finally your face.

The "One Minute Reset"

When you feel overwhelmed by the amount of things you need to do, stop and lower the immediate demands. Choose to focus on exactly one small thing right now, and give yourself permission to ignore the rest for 60 seconds.