Anxiety
5 min read
Five ways to steady yourself in a moment of panic
Panic is frightening but it passes. Five simple techniques you can use anywhere — on the bus, at your desk, in the middle of the night.
Panic is frightening, but it is not dangerous, and it always passes. These five techniques can help you ride it out, wherever you are.
1. Breathe out for longer than you breathe in
Breathe in for four, out for six or seven. A long out-breath tells your nervous system it is safe to slow down.
2. Name five things you can see
Grounding brings your attention back to the room. Five things you can see, four you can hear, three you can touch.
3. Cold water
Splash cold water on your face or hold something cold. It triggers a natural calming reflex.
4. Let the wave come
Fighting panic often feeds it. Try saying, “This is panic. It will peak and pass.” Then let it.
5. Move gently
A slow walk or stretching uses up some of the adrenaline. If panic attacks are frequent, CBT can help a great deal — it’s one of the things therapy does best.
Mooring is not an emergency service. If you are in crisis or at risk, call 999 or go to A&E. For urgent support call NHS 111 (option 2 for mental health) or Samaritans free on 116 123, any time.
02 — Journal
Keep reading
Starting therapy
What actually happens in a first therapy session
If you’re nervous about your first session, that’s normal. Here’s what we’ll talk about, what we won’t, and how to know if it feels right.
6 min read
Anxiety
Five ways to steady yourself in a moment of panic
Panic is frightening but it passes. Five simple techniques you can use anywhere — on the bus, at your desk, in the middle of the night.
5 min read
Grief
Grief doesn’t move in stages. It moves in waves.
Why the five stages of grief don’t match most people’s experience, and what helps when a wave arrives out of nowhere.
7 min read
Starting therapy
How to choose the right therapist for you
Approach, accreditation, fees, fit. A plain-English guide to finding someone you can work with, wherever you look.
8 min read
Take the first small step.
Book a free 15-minute call. No forms to fill in, no commitment — just a chance to ask questions and see how it feels to talk.