Three tools for the moments between sessions, when stress, anxiety, or something upsetting is sitting close to the surface. Pick the one that fits. There’s no wrong choice, and you can always try another.
1 to 5 minutes
Breathing
Slow your breath, and your body follows.
Three guided patterns: 4-7-8, box breathing, and slow resonance breathing. Follow the circle and let your breathing match it.
Good forAnxiety that’s building, trouble falling asleep, or needing to calm down fast.
Start breathingUp to 10 minutes
Visual Reset
Give your mind something else to hold.
A slow falling-blocks puzzle that keeps your eyes and attention busy while your body downshifts. No skill needed, and your score doesn’t matter.
Good forRight after something upsetting, or when a moment keeps replaying in your head. Works best soon after.
Start the resetAbout 5 minutes
Settle
Come back to calm, one pass at a time.
Follow a slow dot from side to side while you hold a calming image in mind, in short sets with a pause between each.
Good forWhen you have a little room to breathe and want to build a sense of calm. Not for working through painful memories on your own.
Start settlingNot sure which one?
A simple way to choose: breathing works on your body, the Visual Reset works on images that won’t let go, and Settle builds up a sense of calm when you have a little room to breathe.
These are self-help skills, not therapy or crisis care. If any of them makes you feel worse, stop and take a break, and bring it up in your next session.