Helpful Techniques

Helpful Techniques

There is no one right way to relax - it's a case of doing what works for you, so you might need to try different things until you find your favourite way of relaxing. For some people, this might be going for a walk or watching some episodes of your favourite TV series. For others, cooking or dancing might help relax them. But sometimes, we need something a bit different; maybe we need to focus on our breathing, or listen to someone talking us through how to relax and calm down.



We've collected some ideas for you here, but remember, you can always speak to your support worker about relaxation techniques in your next support session.

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    Try some box breathing

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  • Grounding Techniques

    Remind youself of who you are now. Say your name. 

    Say your age. 

    Say where you are right now. 

    Say what you have done today. 

    Say what you will do next. 

    ("My name is ____, I am ___ years old. I'm in my kitchen, in my house, in Dunoon. I woke up today and brushed my teeth and watched tv. I'm going to walk the dog this afternoon. And then I'm going to make dinner. I'm going to make...")

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  • Grounding Techniques

    Splash some water on your face and notice how it feels. Notice how the towel feels as you dry your face. Think of all of the words you can to describe how the water and towel feel on your face.

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  • Grounding Techniques

    Hold a cold bottle of water in your hands and feel the coldness, and the condensation on the outside.

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  • Grounding Techniques

    If you wake up in the night, remind yourself of who you are and where you are. Tell yourself these things. what year is it? How old are you? Look around the room and notice familiar things - name them. Notice any sounds. Notice how your bed feels. 

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  • Grounding Techniques

    If you are with people you feeling comfortable with, concentrate closely on what they are saying and doing. Remind yourself why you're with them.

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  • Grounding Techniques

    If you are sitting, feel the chair under you and the weight of your body and legs pressing down onto it. Notice the pressure of the chair, or floor, or table against your body and limbs.

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  • Grounding Techniques

    Use your five senses. 

    Notice 5 things you can see, 

    4 things you can hear, 

    3 things you can touch/feel,

    2 things you can smell, 

    1 thing you can taste.

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  • Grounding Techniques

    Stamp your feet - notice the sound and sensation as you connect with the ground.

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  • Grounding Techniques

    Clap your hands and rub them together. Hear the noise and fgeel the sensation in your hands and arms.

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