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What’s inside
You’ll receive a short, easy-to-read PDF that includes:
• Five grounding techniques you can use in around five minutes
• Simple explanations of why each technique helps
• Nervous-system-focused tools rather than “positive thinking”
• Options you can use discreetly at home, at work, or out and about
• A calm, reassuring tone with no pressure to do it perfectly
Who this is for
This guide may be helpful if you:
• Experience anxiety, panic, or overwhelm
• Notice physical symptoms like a racing heart, tight chest, dizziness, or spiralling thoughts
• Feel unsure what to do when anxiety escalates
• Are new to therapy or self-help and want something accessible
• Want tools that feel supportive rather than demanding
You don’t need to be in therapy, and you don’t need to “understand anxiety properly” to use this.
What this guide offers (and what it doesn’t)
This is not a full anxiety programme or a replacement for therapy.
It is a practical starting point - something to return to in moments when anxiety feels loud and you need something simple, steady, and kind.
Think of it as a pause. A way to interrupt the spiral and support your nervous system in the moment.
A note from Jo
I created this guide because I know how difficult it can feel when anxiety takes over, and how frustrating it is to be told to “just calm down”.
Small, repeated moments of grounding can make a difference, and I see it be effective daily in my work.
This guide is one way of practising techniques, with no pressure.