Coping Skills




7/11 breathing

Breath in slowly up towards 7 or as near to,

Pause breath out slower up to 11.

Repeat 3 or 4 times each time trying to bet the number before.



5, 4, 3, 2, 1 Grounding

5 things you see

4 things you touch

3 things you hear

2 things you taste

1 deep breath




There are loads of different ones on YouTube lookup 5-minute body scan.

You can get an app for your phone headspace or calm.

Once you have found one, lay down or sit comfortably then play the meditation, once you can manage it before bed you can get longer meditations, visualizations




Be one with Nature

Notice all around you, where you are, when you are out for a walk, notice the colours around you, what the ground feels like under your feet, the different smells, what can you hear? Notice all the things we take for granted.




Do you have music for different moods?

When you’re stressed out, put some music on you can sing along and lose yourself in, or music you can chill out to and relax.

Do you play an instrument?




Do you have a hobby?

Would you like to start one? 

What stops you from starting one?

What stops you from picking up where you left off?



Life goes by so quickly, you don't notice what is going on around you.

Stop and take a slow deep breath through your nose, pause and breathe out through your mouth.


             Contact me:

Phone :07507176719

Email :

or click the contact me button and it will take you to a page to fill in and send 

 I am located at:

Higham Ferrers, Kettering, Wellingborough & Northampton.


I offer face to face, online and phone counselling

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