If you or someone you know is in immediate danger, please contact emergency services right away. You are not alone — help is available right now.
Used by military, first responders and athletes to reduce stress and anxiety quickly. Repeat 4–6 cycles.
Developed by Dr. Andrew Weil to calm the nervous system fast. Excellent for panic attacks and sleep.
This technique helps bring you back to the present moment during anxiety, panic attacks, or dissociation. Work through each step slowly, breathing between each one.
Look around and name 5 things you can see right now. A chair, the sky, your hands, a cup, a window.
Notice 4 things you can physically feel. Your feet on the floor, the texture of your clothes, temperature of air, your heartbeat.
Listen and identify 3 sounds. Traffic outside, your own breathing, birds, a fan, voices in another room.
Notice 2 things you can smell right now. If you can't smell anything, think of 2 of your favourite scents.
Notice 1 thing you can taste. Take a sip of water, or notice the current taste in your mouth.
A safety plan is a prioritised written list of coping strategies and resources to use during a crisis. Fill this out when you are feeling calm — keep it somewhere easy to find.
You don't need to be in crisis to reach out. Our therapists are here to help you build resilience before things get difficult.
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