A simple stress reset routine
This routine combines breathing, movement and a clear next step.
Use it when you feel overloaded or stuck.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Stress ToolsPractical steps
Reset in 5 steps
Breathe out slowly for 10 seconds, then do 4 slow breaths.
Stand, stretch shoulders and hands, and drink water.
Choose one next action
Pick the smallest task you can complete in 5–10 minutes.
Use a timer to support follow-through.
Next steps
Suggested next stepsAnxiety & Stress Support
Return to the pillar hub and choose the next guide.
Breathing for anxiety
Simple breathing steps to reduce tension and worry.
Grounding 5-4-3-2-1
A sensory grounding technique for quick calm.
Worry time technique
A structured way to reduce constant worry loops.
When to seek support (UK)
Cautious guidance on when to seek professional help.
Panic: what to do first
Immediate steps to steady the body during a panic spike.
Quick FAQs
How often can I use this?
As often as needed. Keep it short and gentle.
Should I move if I feel tense?
Light movement can help release tension for many people.
What if I feel overwhelmed again?
Repeat the routine and reduce your task size further.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.