Mental health self-help library

Practical exercise

Three-minute reset for work stress and mental overload

A discreet three-minute pause to notice stress, reconnect with your body and choose the next manageable work action.

2 min read · Stress and burnout Guided worksheet

Personal mental health maintenance plan: warning signs and supports

Create a one-page plan of early warning signs, helpful routines, support contacts and clear steps for getting extra help.

2 min read Breathing exercise

Panic attack coping plan: what to do in the moment

Prepare a simple plan for responding to familiar panic symptoms while recognising signs that need urgent medical attention.

2 min read · Anxiety Relaxation practice

Self-compassion break for a difficult day

A brief, practical way to acknowledge pain, reduce harsh self-talk and choose a kind next response without denying the problem.

2 min read · Stress and burnout Guided worksheet

Values compass: choose one meaningful action when life feels stuck

Clarify what matters in one area of life and turn it into a small action you can take even when difficult feelings remain.

2 min read · Stress and burnout Relaxation practice

Progressive muscle relaxation: a 10-minute tension release

A guided head-to-toe practice that alternates gentle muscle tension and release to build awareness of physical relaxation.

2 min read · Stress and burnout Self-help guide

Sleep reset plan: practical habits for a steadier sleep routine

A realistic one-week sleep reset focused on consistent timing, a calmer wind-down and reducing habits that keep sleep irregular.

2 min read Guided worksheet

Problem-solving worksheet for stress and overwhelming tasks

Turn one overwhelming but solvable problem into a realistic next-step plan with this structured worksheet.

2 min read · Stress and burnout Practical exercise

Behavioural activation for low mood: a gentle 7-day plan

Use small scheduled activities to rebuild routine, connection and enjoyment when low mood has reduced motivation.

2 min read · Depression Practical exercise

Worry time technique: contain overthinking in 15 minutes

A structured worry-time exercise to separate practical problems from hypothetical “what if” thoughts and protect the rest of your day.

2 min read · Anxiety Guided worksheet

CBT thought record: challenge unhelpful thoughts step by step

A printable seven-step CBT thought record for examining an upsetting thought and finding a more balanced perspective.

2 min read · Anxiety Practical exercise

5-4-3-2-1 grounding technique for anxiety and overwhelm

Use your five senses to reconnect with the present when anxiety, overwhelm or distress makes thoughts feel hard to manage.

2 min read · Trauma and PTSD Breathing exercise

5-minute calming breathing exercise for anxiety and stress

A gentle five-minute breathing practice to settle anxious, stressed or overwhelmed feelings without forcing a deep breath.

2 min read · Anxiety