Resource Hub
Developing better coping skills, strategies, tools and techniques can be very difficult to manage and navigate.
- Explore our resources to inspire your creativity and find additional ways of coping which works for you.
- If you need support developing better ways of coping, you can contact us to speak to a trained volunteer.
Are you struggling right now?
If you’re feeling unsafe or experiencing suicidal thinking, please visit the Urgent Help page now to find what actions you need to take.
Search resources by category
All resources and tools are divided into into the following categories. Browse through what is relative to you, or use the search bar to be more specific.
Universal Toolkit
Common strategies and tools we can use on a daily basis to improve our overall wellbeing.
Crisis Management
Tools to be used during really difficult times or when you are experiencing a crisis.
Anxiety & Stress Busting
Calm and slow anxious thoughts and feelings. Find ways to ground yourself and reassure your worry with these coping strategies.
Mood Management
Explore coping strategies to help improve mood and manage difficult feelings.
Mindfulness
Learn to remain ‘in the moment’. Help ground yourself with these mindful resources.
Relaxation & Sleep
High quality sleep clears our minds and gives us energy to do the things that matter most. Explore these resources to calm our bodies and improve sleep routine.
Health & Wellness
Both the mind and body are interconnected. Improve your overall physical health with these wellbeing resources.
How to get the most out of our Resources
- Browse when you are feeling safe and well: These resources are to inspire your creativity, not to upset you.
- Follow Trigger Warnings: We mark content which could be Triggering for some users with Trigger Warnings (TWs). If you are feeling unsettled, please avoid TW content.
- Make sure you tailor content to suit you: There is not ‘one size fits all’. We are all individuals with very different needs. Make changes to coping strategies and tailor them to your personal needs. If you need help with this, you can contact us and we can help you.
- Communicate with others: Sometimes when working on your personal development, it’s important to share with people your close with and health professionals what you are trying to achieve. They can share their thoughts and feelings, helping you develop more robust strategies.
- Ask for help: It’s tough to make positive life changes, specially when mental health challenges are causing distress. We can help you improve your wellbeing by helping you lay out what concerns you have, find tools and support to help you, and create a plan to achieve realistic goals.
All available content on the Hub right now
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How to Support Someone Who is Having Suicidal Thoughts
It can be incredibly distressing and overwhelming to learn that someone you care about is having thoughts of suicide. You might feel a mix of fear, confusion, and helplessness. However, your support can make a profound difference. This article provides a template for how to approach and support someone “feeling suicidal” or “having suicidal thoughts”.…
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How to Talk About Suicidal Thoughts?
Suicidal Thoughts: Where to start… If you’re reading this, it means you’re carrying an immense weight. It means you’re bravely seeking a way to articulate the unbearable pain you’re feeling, even the terrifying thoughts of suicide. Just by being here, you’ve taken an incredibly courageous and vital step forward in a new direction. Thinking about…
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What is Emotional Support?
Understanding Emotional Support In times of difficulty, stress, or crisis, having someone to lean on can make all the difference. This “leaning on” often comes in the form of emotional support. But what exactly is emotional support, and why is it so crucial, especially when discussing suicide prevention? Emotional support refers to the comfort, reassurance,…
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Sensory Walking
Overview Sensory Walking is a simple exercise to begin getting in touch with nature and taking notice of different surfaces your walking on. This strategy is great for anyone who wants to feel a little more “down-to-earth” and wants to begin getting in touch with the environment and feel a little more grounded. Requirements Make…
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Elephant Breathing
Overview Elephant Breathing is an exercise to reduce anxiety levels and to make you feel relaxed anyone can try. Requirements You will want to be sitting down on a comfy sofa or bed in a quiet environment so you can take notice of your breathing. If you have a medical condition which affects your routine…
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Basic Body Scan
Overview A Basic Body Scan is to check-in and relax each part of your body in a structured way to make sure all of the body becomes relaxed. Requirements You need somewhere you are most comfortable laying down. This can take up to 10 – 20 minutes for beginners. If well practised only takes 5…
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1-2-3 Breathing
Overview 1-2-3 Breathing is a simple breathing exercise when you notice feeling overwhelmed or want to begin relaxation. Requirements If you have medical issues to do with breathing, ask a health professional if this breathing exercise is right for you. How to Find a comfy space to sit or lay down, preferably bring your hand…
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Taking Time Out
Overview Taking time out is what it says on the tin. You pull yourself out of a situation or environment for a brief moment to calm down, then return. If you struggle with self-regulating or sudden outbursts of emotion, this can be hopeful to bring yourself back down into more manageable ranges. Requirements It will…
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Sensory Countdown
Overview Great as a grounding exercise to help be more present with your emotions and environment. When you are noticing you’re becoming overwhelmed with emotion or distracted by sudden thought processes, this coping strategy can be used immediately to ground you and offset anymore distress. Requirements This exercise can be done anywhere but is most…
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Grain of sand
Overview Grain of Sand is a mindfulness technique involving textures which can help pull you back to the present moment. If you’re more of a sensory person and appreciate textures, this is for you. Requirements Ideally, small grains of sand or rice can be used but not necessary. You can imagine a small piece of…
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Squeezing Ice Cubes
Overview Squeezing Ice Cubes can be used as a grounding tool to better manage urges of self-harm or suicidal thoughts. Requirements Make sure you have lots of ice cubes ready to go. Don’t perform this strategy if you have any hand injuries or are sensitive to sudden changes to temperature. If you’re unsure, ask a…
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Band Snapping Technique
Overview The Band Snapping Technique is grounding tool to reduce urges of self-harm. If you suffer from intrusive thoughts or ‘urges’ of wanting to self-harm, this trick can help stop or at least delay self-harming behaviour in the present moment. Requirements You’ll need some rubber bands or hairbands that fit comfortably around your wrist or…