When anxiety, panic or overwhelm take over, having a simple tool to hand can make a real difference.

This free resource brings together evidence-based grounding techniques — organised into four sections: engaging your senses, using your body, breathing, and redirecting your mind. Each technique is explained clearly, step by step.

It is available in three languages. Choose the one that feels most natural to you.

These techniques do not replace therapy — but they can help you find enough ground to stand on while you work through what you are carrying.