Person lying on a light-colored sofa with a notebook on their face, holding a pen over a white mug on the floor.

SELF-CARE RESOURCES

Grounding and Self-Care Tools

Sometimes reading about early experiences can stir strong feelings.
If that happens, you can pause, take a breath, and try one of these short practices.

Try these gentle techniques:

  • 5-4-3-2-1 grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

  • Soothing breath: Place a hand on your chest. Breathe slowly in and out, as if calming a friend.

  • Safe place visualisation: Picture a calm place — real or imagined — and stay with the details that comfort you.

Reflections and Writing Prompts

Writing can help us reconnect with our own voice and witness our story safely.
You might like to explore:

Reflection prompts:

  • “What did I learn to hide at school that I wish I could reclaim?”

  • “When did I feel most alone — and what helped me survive?”

  • “What kind of connection feels safest to me now?”

Optional additions:
→ Read personal stories →
→ Download: Writing for Healing Guide (PDF)

When You Need Support

It’s normal to feel unsettled when exploring difficult memories.
You don’t have to face them alone.

In the UK:

  • Samaritans – 116 123 (24/7)

  • Mind – 0300 123 3393

  • NAPAC (Abuse in Childhood) – 0808 801 0331

If you’re outside the UK:

If anything here feels overwhelming, please take a break, reach out for support, or contact me if you’d like to talk.

Further Reading & Listening

Books:

  • The Making of Them – Nick Duffell

  • It Didn’t Start With You – Mark Wolynn

  • Attachment – Amir Levine & Rachel Heller

Podcasts:

  • Therapy Chat – conversations on trauma, safety, and healing

  • The School of Self – reflections on emotional growth

Videos:

  • Gabor Maté: The Power of Connection

  • Nick Duffell: The Making of Them (talk)

Reconnecting with Meaning

For some, healing includes rediscovering belonging, nature, or creativity.
You might find comfort in poetry, time outdoors, or reflective practices.

“Your longing for home is not weakness — it’s your heart remembering how to belong.”

Explore:

  • Article coming soon: “Finding home in adulthood”

  • Contact me → if you’d like to explore these themes in therapy