Self help tools
Learn methods and practical skills to help you feel better in the moment and improve your longer term wellbeing
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Flashback Protocol
Two counsellors demonstrate a method you can use to stop a flashback while it is happening.
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Safe Space Exercise
You can use this exercise any time to feel calm. It will help you sleep and can be used to bring yourself out of a flashback.
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3-5 Breathing Method
Learn a very simple method to help you sleep and manage panic attacks or flashbacks.
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Mountain Meditation
A counsellor talks you through a way of thinking which you can use anytime you feel overwhelmed by intrusive thoughts about what has happened to you.
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Body Scan Exercise
Learn a technique you can use to help you to sleep and manage uncomfortable sensations.
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Context Exercise
Learn how understand shame and redirect it to where it belongs.
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Breath Meditation
Learn a way you can use your breath to cope with a flashback or reduce anxiety. Doing this regularly even when you feel fine will improve your overall wellbeing.
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Butterfly Hug Exercise
A counsellor demonstrates a technique developed by psychologists you can use anytime you feel panicky or anxious to help reduce the symptoms.
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Affirmation Exercise
A counsellor talks you through a way you can help yourself to feel less negative or ashamed.
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Nightmare Buster Exercise
Learn a way to stop recurring nightmares.
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