Find Your
Balance
A practical toolkit for those moments when things feel overwhelming, noisy, busy or just a bit too much.
You don’t have to explain how you’re feeling.
Choose something that might help right now.
Regulate in 30s
A simple, quick reset when you need to feel a bit more in control. No special equipment needed.
- Put your hand on something cold.
- Press your tongue to the roof of your mouth.
- Look at something that isn’t moving.
- Touch something with texture.
- Count five things that are the same colour.
- Let your shoulders drop.
- Exhale like you’re annoyed.
- Sit back in your chair and let gravity do the work.
Sensory Reset
A short, gentle exercise to help you feel more grounded and present.
- Close your eyes for 3 seconds.
- Open them slowly.
- Look at the furthest object in the room.
- Look at the closest object.
- Repeat once.
You can do this sitting down, standing or wherever it feels safe and comfortable.
One small next step
Give yourself less to deal with for a moment.
Put one thing down · 1 minute
Pause the task in front of you. Put down anything you are holding and let one demand wait. Ask yourself: what is the smallest thing I need next? It might be water, a quieter spot or a little more time.
Notice something steady · 1 minute
Choose one ordinary thing nearby: the edge of a table, a colour on the wall or the shape of a leaf. Look at it for a moment, without needing to describe it. If looking is not helpful, notice a familiar sound or a comfortable point of contact instead.
Make the task smaller · 2 minutes
Write down just the next action: open the document, find the email or put one item away. Leave the rest of the list out of sight for now. You can reassess after that one step.
Choose a comfortable position · 1 minute
If you can, change one thing about how you are sitting or standing. Support your back, rest your hands or shift your feet. Keep your breathing at its usual rhythm; there is nothing to count.
Change one thing around you
Different things suit different people. Keep what helps and leave the rest.
Turn down the noise
Pause optional audio, mute notifications or move away from a competing sound where possible. Try ear defenders or headphones if they suit you, while keeping any sounds you need for safety audible.
Soften the light or view
Reduce screen brightness to a comfortable level, turn away from glare or choose a spot with gentler light. Close an unused window or tab, or clear a small patch of desk rather than the whole room.
Choose a familiar texture
If touch feels helpful, hold a familiar object such as a smooth stone, soft sleeve or textured notebook. There is no right sensation to choose. Put it aside if it adds to the distraction.
Find the amount of sound that suits you
You might prefer quiet, a steady background sound or something familiar. Music Corner has optional soundscapes and a volume control. Nothing needs to play if silence suits you better.
A little room to pause
A pause can be ordinary. It does not have to become another task to finish.
A minute by a window · 1 minute
Look towards a window or another restful view. Notice one small detail: a cloud, a shadow or the way light falls. If you cannot move away, choose a still photograph instead.
A few marks on paper · 3 minutes
Draw a few lines, repeat a shape or colour one small part of a template. You do not have to finish the picture or make it look a particular way.
Change the scene · 5 minutes
If it is practical, step into a quieter space or take a short, familiar route. You can also stay where you are and look away from your work. Choose an accessible option that fits your situation.
An unhurried break · 10 minutes
Let one task wait. Have a drink if you want, sit somewhere comfortable or spend time with a quiet activity. A timer is optional. Before returning, choose just one next step.
Borrow the words
Use these as they are, change them or write them down instead of saying them aloud.
When you need a pause
I need a short pause. Can we come back to this in a few minutes?
When you need more time to respond
I would like a little time to think. Can I send you my thoughts in writing?
When there is too much at once
There is a lot to take in. Could we do one thing at a time, or write down the main points?
When you need a clearer next step
What is the most important thing for me to do first? What can wait?
A reminder for yourself
I do not need to solve everything at once. One small next step is enough for now.
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