Empowerment Support

Emotional Support

It is really important to be able to get the right help in place if you feel that you are worried about yourself or anyone else who has suffered or is suffering from domestic abuse. Whilst we are very experienced in being able to recognise the impact of abuse and our support is rooted in therapeutic trauma informed practice, we are not medically qualified to aide when mental health needs become critical. We are also aware that our services are only available during working hours and there is no control over when mental ill health may develop.

Below are a list of the services that we would recommend to our clients who feel a timmediate risk of serious mental ill health:

Mind - 0300 102 1234 | Open 9am - 6pm Weekdays

Samaritans - 116 123 | Always open

Shout - Free, confidential and 24/7 mental health text service for crisis support. Text SHOUT to 85258

You can also contact the Crisis Team: 111 opt 2You can also order emergency prescriptions through this service.

Relay UK is a free service for people who have difficulty speaking on the telephone: RelayUK.bt.com

Below you can find links to grounding techniques our clients who are experiencing anxiety and poor mental health and wellbeing as these may help to restore your ability to cope in the moment.

Grounding skills are simple and practical activities that can help you relax, stay present, and reconnect with what is happening around you. Grounding can be used if you are feeling triggered or overwhelmed, as a coping skill and as part of self-care.

Mindfulness

Is one of the most powerful grounding techniques, and embracing a more mindful approach to everyday life can benefit you in numerous ways. Mindfulness is an encompassing term that refers to being present and aware of your current thoughts, feelings, and bodily sensations. At the same time, it also means trying to accept your current reality without judging or trying to change it.

Practice Meditation

This refers to the intentional practice of staying present with your mind and body. Meditation can include activities like breath work, intentional walks, or progressive muscle relaxation. Research shows that practicing just 10 minutes of meditation a day can reduce anxiety and sharpen focus.

Describe Your Situation Objectively

Separating facts from opinions can help you feel grounded during distressing situations. To do this exercise, act as if you are a reporter who needs to stay objective about a story. For example, instead of saying, “This is so scary right now,” you could say, “I have a presentation in one hour. I will need to speak in front of ten people. I have a past history of being scared. Right now, I feel my heart rate increasing and my stomach tightening.”

Use Your Five Senses

Grounding yourself with the five-sense exercise can help you when you feel overwhelmed or hyperactivated. It’s a distraction technique that supports present-moment thinking.

Find Your Safe Place

The “safe place” exercise is a type of guided imagery that promotes calmness and emotional security. When you feel heightened, close your eyes, and imagine a safe, comfortable place. It can be real or imagined. Try to embrace all the five senses while in this place. Spend as much time there as you need.

Name Items in a Category

Category focus refers to spending a moment thinking about all the items in a specific category. For example, you could think of as many different action movies or children’s books as possible. This challenge shifts you into a task-oriented direction.

Recite Something in Order

Whether it’s multiplying by threes, saying the alphabet backwards, or reciting a poem you’ve memorized, repetition can be a helpful distraction technique. Doing so forces you to focus on the specific task, rather than the current distress you might be facing.

Use Affirmative Safe Words

Come up with an easy-to-remember reminder that you can use in uncomfortable situations. It can be as simple as a single word like calm or breathe. You can also try phrases like, “This will pass,” or, “I will be okay.”

Visualise Your Anxiety

Try to imagine your anxiety as a tangible item, like a leaf. Then, imagine that leaf falling off a tree and floating down a river. This exercise can help you separate yourself from your distressing thoughts.

Play Mental Games

It may be helpful to make up easy games to play when you feel anxious. For example, you may focus on finding five white cars while you’re driving. Or, you can think about seven people that you love the most in your life.

Describe What’s Around You

Name the objects around you and what colours they are. What else can you name about your environment? Is it warm or cool? How close are you to a window where you can look outside? Focusing on your environment is a helpful way to ground yourself. Using your senses to stimulate your brain and focus on your surroundings helps to also decrease blood pressure and heart rate.

Do Math Equations in Your Head

Focusing on trying to solve math problems in your head is a good way to distract yourself. It can also help ground you in being able to come to solutions when you are dealing with a lot of things outside of your control. Try adding two large numbers together or take a four-digit number and divide it by a smaller number

Have a look at this advice and guidance about keeping yourself safe.

If you are thinking about leaving it's really important to plan ahead as much as you can so you can keep yourself safe.  

These links take you to some advice and guidance to help you plan your exit.

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