Feel something rough or textured, with your fingers and thumbs. Really focus on what this feels like as you rub it, harder or softer, or in different directions. As you do this, also put your feet flat on the floor and notice how solid the ground feels under your feet. If you are sitting down notice how solid the chair is underneath you.

1. Look around you and really focus on the things you can see. Describe them to yourself in detail.
2. Listen and see what sounds you can hear, e.g. people talking, birds singing, traffic noise, etc.
3. Remind yourself where you are, what day of the week it is, what year it is, who you are with, etc.
4. Remind yourself that you are safe.

Relaxation

Anxiety/panic/anger and irritability tends to happen when you when are tense. If you are tense you may find yourself squeezing your hands together or fiddling with things.

use mindfulness – play favourite music/songs/mantra’s/dance around!, practice breathing techniques such as the box breathing.

Time out

Think about a place you have been where you felt happy and relaxed. It might be somewhere you have been on holiday or a special place in your home. It should be somewhere where you have felt calm and at peace. Imagine yourself in that place. Picture it clearly and think about what you can see there, what you can hear, how it smells, how it feels to be there. Get the image fixed in your mind so that you can call it up whenever you like. Now, when you are feeling stressed, imagine yourself opening a door which takes you to this place. In your mind, picture yourself stepping into this place and soak up the atmosphere, feel the relaxation wash over you. You just need to do this for a few moments, and then return to where you were or what you were doing before.

Journaling

Keep track of events/feeling sensations. What was happening when it happened? challenge negative thoughts – ‘what is an alternate way of thinking I could use that is more balanced?’.

Free-journaling is when you sit with a pen and paper and just write or draw whatever comes to your mind.

Temperature

By changing our body temperature, we can quickly decrease the intensity of an emotion, anxiety or fear. Dip your face in cold water (not less than 50 degrees) and hold your breath. Try to hold it there for 30 to 60 seconds. **(do not attempt this TIPP skill if you have cardiac problems.)** If that’s not feasible for you, try an ice pack on your face around your eyes and cheeks.

Intense exercise

By engaging in intense cardio/aerobic exercise, we engage our physical body in a way that de-escalates intense emotions. Ideally, try to exercise for 20 minutes or more, but if that’s not possible, do what you can.

Paced breathing

Try to slow your breathing down to 5 or 6 breaths per minute. This means that your inbreath and outbreath put together should take 10 to 12 seconds. To help you do this, a timer or app can be very helpful.

Paired muscle relaxation

Practice tensing your muscles as you breathe in for 5-6 seconds. Notice that feeling. Then relax them as you breathe out, paying attention to how that feels as you do it. Notice the difference between the feeling of tension and the feeling of relaxation. Go through each muscle group in the body (list can be found below) and tense then relax each one. As you relax a muscle group, say to yourself, “relax.”

Diaphramic breathing (vagus nerve stimulation)

Place one hand on your stomach and the other hand on your chest. Imagine there’s a balloon in your stomach that you’re filling (by expanding the stomach) and deflating (by gently contracting the abdominal muscles).

Breathe in through the nose for a slow count of two. You should feel your stomach rise as you inhale. The inhale should be very calm and light. Imagine filling your nose over the slow count of two rather than taking it all in on the first count.

Exhale even more slowly over a slow count of three. (Pursing your lips may help.) As you do so, you should feel the balloon in your stomach deflating. The hand on your chest should remain mostly still.

Peer support in Brighton:

Staying well space https://www.southdown.org/services/staying-well-space/

The women’s centre https://womenscentre.org.uk/

Men Walk Talk Group https://menwalktalk.co.uk/info

And of course, in crisis/do not feel safe, call mental health rapid response team on: 0300 304 0078 (24 hours a day, 7 days a week)