Building Bridges Counselling
Bridge the gap between where you are to where you want to be.
Self-Help
Here are some tools and techniques that might support you to manage your overwhelm.
54321 Grounding
This helps bring you back to the present moment:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Box Breathing
A simple way to calm the nervous system:
- Breathe in for 4 seconds
- Hold for 4 seconds
- Breathe out for 4 seconds
- Hold for 4 seconds
Repeat slowly for a few minutes.
Body Scan
Find a comfortable position, sitting or lying down. You don’t need to change anything, just notice what is already there.
Slowly bring your attention through the body:
- Start with your feet, notice any sensations, warmth, or tension
- Move up to your legs and knees, simply observe what you feel
- Bring awareness to your stomach and chest, notice your breathing
- Move to your shoulders and arms , allow them to soften if they can
- Finish with your neck, jaw, and face, noticing any tightness or holding
Journalling
There is no right or wrong way to journal.
You can:
- Write freely about whatever is on your mind
- Use short bullet points instead of full sentences
- Set a timer for 5–10 minutes and just write without stopping
If you’re not sure where to begin, you could try:
- “Right now I am feeling…”
- “What is taking up most of my mind today is…”
- “Something I am finding difficult is…”
- “One thing I need right now is…”
Self Soothing
Self-soothing is about helping yourself feel calmer during moments of distress. It involves using gentle actions to create a sense of safety and comfort.
You could try:
- Wrapping yourself in a blanket or holding something soft
- Listening to calming music or familiar sounds
- Taking a warm bath or shower
- Holding a warm drink and focusing on the sensation
- Speaking to yourself in a kind and reassuring way (“I’m safe right now” or “This feeling will pass.”)
Self-soothing techniques are not about avoiding emotions, but about helping yourself feel steady enough to cope with them.