Anxiety and stress support guides
Use these guides for quick calming steps and longer-term routines.
If anxiety is persistent or severe, seek professional support.
If you want a practical next step, use the tool first—then come back to the guides for structure.
Open Stress ToolsExplore supporting guides
Suggested next stepsGrounding 5-4-3-2-1
A sensory grounding technique for quick calm.
Panic: what to do first
Immediate steps to steady the body during a panic spike.
Breathing for anxiety
Simple breathing steps to reduce tension and worry.
Stress reset routine
A short routine for calming the body and mind.
Worry time technique
A structured way to reduce constant worry loops.
When to seek support (UK)
Cautious guidance on when to seek professional help.
Stress & general anxiety support
Evidence-based guidance for managing everyday stress and general anxiety.
Understanding panic symptoms
What panic symptoms feel like and practical steps for immediate support.
PTSD regulation support
Grounding and regulation strategies for post-traumatic stress responses.
Related across the site
Suggested next stepsFrequently asked questions
Can these tools replace therapy?
No. They are educational tools and not a substitute for professional care.
What is the fastest way to calm down?
A slow exhale with grounding steps can help the body settle.
How often should I practise?
Short daily practice helps build resilience over time.
Is stress always harmful?
Short-term stress can be useful, but chronic stress needs recovery.
Can I use these tools at work or school?
Yes, most routines are short and discreet.
What if anxiety affects sleep?
Try a wind-down routine and breathing before bed.
Are these suitable for young people?
Yes, with age-appropriate support.
What if panic is frequent?
Seek professional advice and support.
Do I need special equipment?
No. A timer and a quiet space are enough.
Is this medical advice?
No. It is educational information only.
Educational information only. If you are worried about your health or safety, seek professional advice.