Free Healing Tools
Gentle support for anxiety, stress, panic attacks & everyday overwhelm
Free Resources for a Calmer Mind, Body & Life
Life can be a lot—and sometimes the first step toward healing is creating small, mindful rituals. These tools are designed to support you through anxiety, panic attacks, overwhelm, and daily stress, and help you gently reconnect with your inner peace.
Use them anytime—evening, morning, or during the day. Healing begins with consistency, not perfection.
When you're ready to go deeper—to work on trauma, limiting beliefs, intimacy issues, or to explore the root cause behind what’s holding you back—feel free to reach out. I’m here to support you on that journey.
Take what you need, when you need it.
🌙 Evening Time: Support Your Sleep & Subconscious Healing
Deep Hypnosis Sleep Track
This is the sleep tape I give to my therapy clients to support anxiety, stress release, panic attacks, and deepen their healing journey.
🎧 Listen every night before sleep – it’s absolutely okay to fall asleep while listening. Your subconscious will still receive the messages.
👉 https://youtu.be/AGBLO8q_s9A
Evening Gratitude Ritual
Before bed, write down 2–3 things that were positive during your day.
They can be small joys like:
🍰 “I ate a cupcake”
🌿 “I took a nice walk”
😂 “I had a good laugh”
This helps calm your mind and ends your day with a soft landing.
☀️ Morning Time: Start the Day Gently & Grounded
Morning Cortisol Reset
The first 30 minutes of your day set the tone—your cortisol (stress hormone) is highest then. Calm your mind instead of rushing.
✨ 1. Gratitude
List 3–5 things you're grateful for. Let yourself feel that gratitude deeply.
🌀 2. Mental Planning (But Keep It Light)
Visualize your day going smoothly and affirm with honesty. Don’t overload yourself—just gently prepare your mind.
“I’ve done this before.”
“Yes, this meeting may be tough, but I’m prepared.”
“I can take things one step at a time.”
🧘♀️3. Move Your Body
Start the day by connecting to your body:
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Do a few gentle yoga stretches or light exercise
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If you're short on time, put on your favourite song and dance for 3–4 minutes
This lifts your mood, increases dopamine, and brings fun and joy into your morning.
🌤️ During the Day: Simple Tools for Emotional Reset
🧘♀️ Breathing Techniques
7/11 Breathing
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Breathe in (mouth closed) for a count of 7
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Breathe out (mouth slightly open) for a count of 11
Repeat 5–6 times until you feel calmer. -
7/2 Reset
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Inhale for 7 seconds, exhale for 2 seconds
A quick way to reset anxiety on the go.
🧠 Feeling Overwhelmed at Work? Start Here
Prioritize yourself quietly and kindly.
🗂 To-Do List Reset
When the list feels endless, shift your approach:
✔️ Write only 3–5 realistic, doable tasks per day
✔️ If you do more—amazing!
✔️ If you just tick off those—you still succeeded
✔️ Schedule your breaks—and tick those too
💡 This helps avoid perfectionism spirals and burnout. You deserve a break, even if you didn’t finish everything.
💬 Reassuring Self-Talk – When Things Feel Too Much
Say to yourself, out loud or in your mind:
💛 “This is only temporary.”
💛 “I am in control.”
💛 “I’ve made it through before—I will again.”
💛 “Anxiety does not define me.”
💛 “One breath, one step, that’s enough for now.”
🌙 After Work: Tools to Release the Day
Your nervous system needs time to switch from “go-mode” to rest. Try one or two of these after work:
🎨 Colouring – Let your brain zone out and play
🧵 Crafting – Slow repetitive motions calm the mind
🏃♀️ Movement – Walk, stretch, or dance
🧘♂️ Meditation & Breathwork – Even 5 minutes matters
💫 Hypnotherapy – Deep healing support to process stress
🤍 I Hope You Found These Tools Helpful
If you're ready to go deeper—whether it's anxiety, trauma, intimacy blocks, or limiting beliefs—I’d be honoured to support you.
🗓️ Book a free 15–20 minute call to see if we’re a good match to work together.
I work with people who are truly ready for change—because I give my full presence, experience, and energy in every session, and I invite you to bring the same commitment to your growth.
You’re not alone—and when you're ready, I’m here to walk with you.