Self-Help Techniques

0300 10 20 505 Mon-Fri 8pm until Midnight, Sat & Sun 4pm until Midnight (from 1/9/21) UK standard rate calls

'Giving your time, could give someone else a lifeline' SOS Silence of Suicide. Apply to volunteer

0300 1020 505

'SOS is about building individual and collective resilience, empowering everyone to recognise their own self worth'  - SOS Silence of Suicide

Self Help Techniques

Helping You To Help Yourself
Self Help Technique 1: Breathing

How often have you either heard, or been told, to ‘take a deep breath’?  These aren’t just words said in the absence of anything else to say – taking deep breaths and lowering the pace of breathing can really help us!

We know that at times of stress, distress, anxiety or during panic attacks, our breathing can become much faster and our hearts feel like they are pounding, which can be quite frightening and overwhelming.

But simply learning to control the pace of our breathing can help us regain control, and calm us down.

We checked out content on the Human Givens website, and found a great page on 7/11 breathing techniques and benefits.  If you’ve got a moment, click and visit.

HG say:

”Deep breathing techniques all have one thing in common, they work by stimulating what is known as the Parasympathetic Nervous System. You may have heard of the ‘fight or flight’ response, the Parasympathetic Nervous System is simply the opposite of that (‘fight or flight’ is the term for the activation of the Sympathetic Nervous System) – instead of getting you ready for action, deep breathing activates a natural bodily response that can be described as ‘rest and digest’. Out-breaths decrease your blood pressure, dilate your pupils and slow your heart rate – lowering emotional arousal in the process. Practicing a breathing technique a few times a day will lower your overall stress levels in the long term.” Copyright @HumanGivens

It’s really important that you breathe in the right way – by doing diaphragmatic breathing, meaning your tummy pushes out and you’re breathing nice and deeply instead of short, shallow breaths.
7/11 breathing is based upon breathing in for 7 seconds and out for the count of 11.  If this is difficult for you, try 5/7 – breathing in for the count of 5 and out for the count of 7, nice and steadily.  As long as your in and out breathing is longer than your usual breathing pattern, this will really help.
At SOS, we are keen on distraction techniques that re-focus the mind from where it wants to be, to where you need it to be – in a calmer place!  So by focusing on your breathing, and counting in your head, you are automatically achieving this too!
Self Help Technique 2:Time Out For Yourself

It can be really important to have some you time, when you can put to one side the hustle and bustle and escape the general noise of life and create some peace and calm.

Did you know that being alone can help increase your creative thoughts which you could express through things like writing, drawing, painting, even dance!  There are some great ways to let those inner feelings and thoughts express themselves.

We learn about ourselves as our lives evolve and one way of progressing this understanding is to have time to just be, by ourselves.

Without the interference of others, you can honestly explore your thoughts and views – ask yourself, ‘What do I really think about ?’  When we don’t have to conform, either in terms of behaviour or the words we speak, we are able to realise what we really feel about the world, and people, around us.  It’s about getting to know yourself



If you’ve got any self help tips to share with our service users, then please get in touch
Contact Us
Please tell us much as possible and if you need us to contact you, the way you prefer us to do this.