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Free resources
Simple, practical tools you can use on your own, between sessions, or while you're deciding whether counselling is right for you. Everything here is free to read, print and share.
Free tools and guides · No sign-up needed
Need help right now? If you're in crisis or worried about your safety, call 999 or go to A&E. For urgent mental health support, call 111 and choose the mental health option, or call Samaritans free on 116 123, any time. See all support options
If things feel urgent
Who to contact if you're struggling right now, day or night, including local support in Southend and south Essex.
Getting help now
Phone numbers · Printable
Calming anxiety and panic
The 5-4-3-2-1 grounding technique
A simple exercise that uses your senses to bring you back to the present when anxiety or panic takes hold.
About 2 minutes · Printable
Box breathing
A steady four-count breathing pattern that helps calm your body when you're anxious or stressed.
About 4 minutes · Printable
Working with difficult thoughts
Thought record worksheet
A worksheet to help you notice anxious or self-critical thoughts and find a kinder, more balanced view.
10 to 15 minutes · Printable worksheet
Starting therapy
Questions you might like to think about beforehand, and what to expect on the day.
Preparing for your first counselling session
About 10 minutes · Printable
More to read
A gentle note
These tools aren't a replacement for counselling or medical care. If something here brings up a lot for you, it's okay to stop. You don't have to work through things on your own.