Self-Help & Practical Resources
At Cogniting Minds, we believe that transformation doesn’t just happen in sessions, it continues in everyday moments. That’s why we suggest simple, practical tools you can use anytime to support your wellbeing.
Relaxation Techniques you can try at Home
- Progressive Muscle Relaxation – Starting from your toes, gently tense and release each muscle group as you move up the body. Notice the difference between tension and relaxation.
- Visualisation – Close your eyes and imagine a peaceful place (a beach, a forest, a quiet garden). Allow yourself to notice the details — the sounds, scents, and sensations.
- Counting Breath – Inhale slowly to the count of four, hold for four, exhale for four, and pause for four. Repeat for 2–3 minutes to calm the nervous system.
Journaling for Emotional Awareness
Journaling is a powerful way to uncover patterns and bring subconscious thoughts into awareness. Try these prompts:
- What emotion have I felt most strongly this week, and why?
- When do I feel most calm and safe?
- What is one thought I’d like to let go of?
- What does my ideal day look like?
- What would I say to my younger self who needed comfort?
Breathing Techniques for Relaxation
Breathing is one of the simplest yet most powerful tools for relaxation. Here’s a technique you can try:
- Sit comfortably, close your eyes, and place a hand on your belly.
- Inhale slowly through your nose, allowing your belly to rise.
- Exhale gently through your mouth, noticing your body soften.
- Continue for 5–10 breaths, focusing only on the rhythm.
Disclaimer:
These self-help resources are designed to support your wellbeing and can be practiced at your own pace and discretion. If at any point you feel discomfort, please pause and take care of yourself. These tools are not a replacement for professional therapy, and Cogniting Minds cannot be held responsible for any concerns that may arise from independent practice. For deeper or ongoing support, working with a qualified therapist is always recommended.