Grounding & Wellness Guides
Browse our free, evidence-based guides to grounding, anxiety management, and therapeutic journaling. Each guide is written to be practical, compassionate, and easy to use — whether you are calm or in the middle of a difficult moment.
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New here? Start with box breathing
Box breathing is the gentlest beginner exercise: it slows your exhale, calms your nervous system, and takes just a few minutes. Try it now in one click.
Start box breathingGrounding Cheat Sheet (one page, free)
A printable one-page summary of the 5-4-3-2-1 technique, calming breathing patterns, and quick body-based grounding steps — plus UK crisis numbers. Keep it on your phone, in a bag, or on the fridge.
Available guides
What is Grounding?
5 min readA plain-English guide to grounding — what it means, how it calms the nervous system, and simple techniques you can try in the next two minutes.
Read guide54321 Grounding Technique for Anxiety
8 min readLearn the 54321 grounding technique for anxiety — a simple 5-4-3-2-1 senses exercise to calm panic and bring you back to the present moment.
Read guideHow to Manage Anxiety
9 min readA therapist-written guide to managing anxiety: what to do in the first 90 seconds, a step-by-step plan, six guided grounding exercises, and answers to common questions.
Read guideGrounding Techniques for Panic Attacks
7 min readSix grounding techniques for panic attacks in the order to use them, plus a guided 5-4-3-2-1 timer to calm panic in the moment.
Read guideTherapeutic Journaling Guide
10 min readLearn how to use journaling as a therapeutic tool for emotional processing, self-reflection, and mental wellness. Includes evidence-based prompts and a downloadable guide.
Read guideSelf-Compassion Guide
7 min readA free guide to self-compassion: the three components, soothing touch practices, kind self-talk phrases, and daily habits — plus a printable leaflet and downloadable PDF guide.
Read guideWant to go deeper?
Explore the full library of articles, worksheets, and interactive grounding tools on the Learn page and Techniques page.