Stress lives in the body first; releasing muscle tension lowers cortisol and signals safety to the brain.

Practise when: Jaw, shoulders, or fists feel tight; before sleep or after a tense interaction.

The brain vividly imagines calm scenes like real safety cues, instantly easing emotional intensity.

Practise when: Before meetings, travel, confrontation, or a moment of spiralling thoughts.

Mentally stepping into a version of yourself that’s coping, thriving, or healing builds optimism and reduces emotional distress.

Practise when: You need hope, direction, or to break the “I can’t do this” loop.

Lingering on small positives every day builds emotional resilience by expanding the duration of feel-good neurochemicals (dopamine, serotonin, endorphins, and oxytocin).

Practise when: During transitional periods (morning, lunch, shower, sunset, commute).

Specific gratitude entries shift neural focus from threat-scanning to safety-scanning over time, improving life satisfaction.

Practise when: Nightly for an emotional reset or morning for a steadier day.

Naming a thought and shifting its frame reduces rumination and anxiety while improving emotional control.

Practise when: Catastrophising, comparing, or making emotionally loaded choices.

Finding purpose in what you cannot change improves acceptance and long-term resilience.

Practise when: During uncertainty, grief, slow recovery phases, or uncontrollable stress.

Verbalising emotions to a trusted person stops emotional amplification and increases psychological safety.

Practise when: You feel stuck, isolated, triggered, or emotionally heavy.

Short, absorbing activities redirect the brain without avoidance, protecting against emotional spirals and burnout.

Practise when: You need a pause but cannot fix the problem immediately.

Example: clean a corner, step out, and notice 5 things you like, etc.

Hope strengthens coping behaviours by priming the brain for solution-finding, lowering stress perception.

Practise when: A tough day begins or before ongoing challenges.

Specific gratitude entries shift neural focus from threat-scanning to safety-scanning over time, improving life satisfaction.

Practise when: Nightly for an emotional reset or morning for a steadier day.