'5 Minute Reset Guidance'

Take a moment to reset

At times, things can feel overwhelming. You might notice your thoughts racing, your body feeling tense, or find it difficult to focus.

You do not need to solve everything at once. Taking a few minutes to pause can help you feel more steady and able to manage what comes next.

This toolkit offers a small number of simple techniques. You only need to try one.

Expand a tab below for simple tools you can use. 

Slowing your breathing can help calm your body and reduce stress.

  • Breathe in for 4 seconds
  • Hold for 4 seconds
  • Breathe out slowly for 6 seconds
  • Repeat for a few minutes

Longer exhales can help your body settle.

Sometimes stress is linked to the thoughts we have in the moment.

  • Catch it - What is going through your mind right now?
  • Check it - Is this thought completely true? Is there another way to view it?
  • Change it - What would be a more balanced or helpful thought?

Even noticing your thoughts can create space.

The image describes the cycle of of how we interpret and react to situations. The images starts with the words 'Triggering Situation, which lead in order to 'Thoughts, Physical Sensations, Behaviours, and Feelings'.

Your thoughts, feelings, and actions are connected.

  • What am I thinking right now?
  • How is that making me feel?
  • What am I doing as a result?

Changing one part can help shift the whole experience.

Basic diagram showing how thoughts impact feelings and behaviour and vice versa.

When everything feels urgent, it can be hard to start.

  • On a scale of 0 to 10, where am I right now?
  • What would move me up by one point?

Focus on one small, manageable step.

Diagram showing solution focussed techniques. There are a five key points arranged in a circle, each one leading to the next. The points are 'Counter Finding', 'Future Perfect', 'Scaling' The fourth is 'Exception Questions' and the last point is 'Affirm'.

When things feel overwhelming, it can help to separate:

  • What is within my control?
  • What can I influence?
  • What is outside my control?

Try to focus your energy on what you can control.

Three circles arranged within each other. The outer circle is labelled 'Circle of Concern'. The middle circle 'Things I can influence' - (no control), and the inner circle 'Things I can control'.

If you need further support

If you are still finding things difficult, you do not have to manage this on your own.

The Counselling Service offers:

  • Single Session Therapy
  • Drop-in sessions

You can access support via the Counselling Service page.

 Other support options

  • Your GP for medical or mental health support
  • Student Minds for practical advice
  • TalkCampus for 24-hour peer support

Urgent / crisis support

If you feel at risk or unsafe:

  • Telephone 999 for emergency services, or attend your nearest hospital accident and emergency department. 
  • Contact Samaritans on 116 123. 
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