What Do You Need Right Now?
There's no wrong answer here, just check in with what's actually happening, and we'll point you to the practice that fits.
What's going on right now?
How are you responding to it right now?
That's Real Progress
Being able to meet a flare with this much steadiness is not a small thing. Think about where you started, and how a moment like this might have gone back then. This is exactly what all the practice has been building toward, and it's working.
Take a second to actually let that land before moving on. You responded to fear with calm instead of panic. That's yours, you built that. Keep going, you're doing really well.
Recognise, Reappraise, Replace
Recognise: this is your Overthinker stepping in, the part of your brain that's trying to protect you by analysing every detail, searching for the answer that will finally make this make sense.
Reappraise: this habit was never a flaw, it's a pattern your brain learned: if I can just figure it out, I'll be safe. But your body doesn't need another explanation right now, it needs to feel safe. More thinking won't get you there.
Replace: gently bring yourself back with this instead.
Recognise, Reappraise, Replace
Recognise: this is your Over-giver stepping in, the part of you that copes by turning outward, staying busy and focused on everyone else so you don't have to feel what's actually going on in your own body.
Reappraise: this pattern kept you safe once, if you're busy taking care of everything else, you don't have to sit with how overwhelmed you feel. But shutting the feeling down doesn't make it go away, it just goes quiet for a while. You're allowed to be the one who needs looking after too.
Replace: gently turn your attention back to yourself with this instead.
Recognise, Reappraise, Replace
Recognise: this is your Avoider stepping in, the part of you that copes by shutting everything down and retreating until it passes.
Reappraise: avoiding might feel safer in the moment, it takes the pressure off right now. But it's also how the fear stays in charge, the less you engage with your body, the bigger the unknown feels. You don't have to do everything today, just the next smallest thing.
Replace: come back into your body gently, just a little, with one of these.
Recognise, Reappraise, Replace
Recognise: this is your Achiever stepping in, the part of you that copes by doing, trying to fix this right now by throwing everything you can at it at once.
Reappraise: that drive to act isn't a flaw, it's kept you moving forward through a lot. But trying five things at once doesn't give your nervous system a real chance to learn safety from any one of them, it just adds more noise. Slower is actually faster here.
Replace: channel that energy into one thing, done fully, instead.
Are you sitting or lying still?
How do you feel about the sensations right now?
Steadiness Practice
Best for when symptoms show up while you're sitting or lying still. It's also a good default if you just want a quick body scan check-in, even without strong symptoms.
🎧 Listen: Steadiness practiceSomatic Tracking
Your core practice, this is the one we want you doing regularly. It works best right where you are now: mild to moderate symptoms, enough calm to gently observe what's happening in your body.
🎧 Listen: Somatic trackingSomatic Safety Practice
For when symptoms are intense, or somatic tracking is pushing your anxiety up rather than settling it. This version teaches your nervous system safety by pivoting to a pleasant sensation, without asking you to sit with more than you can handle right now.
🎧 Listen: Somatic safety practiceSafety Behaviour
When sensations are very intense, this isn't the moment to turn toward them. Pick something from your self-care menu instead, a behaviour that tells your nervous system you're safe right now without asking you to focus on the sensations directly. This is a deliberate, useful tool, not a step backward.
What emotion feels most intense right now?
Safely Expressing Anger
Anger at these symptoms, at how long this has taken, or at not being believed, is valid, and it needs somewhere to go rather than being pushed back down. This audio walks you through expressing it safely, so it doesn't stay stuck in the body.
🎧 Listen: Safely expressing anger audioPanic Support Audio
For moments when panic takes over and it's hard to think your way out of it. This one is designed to be listened to right in the moment, to help bring your nervous system back down.
🎧 Listen: Panic audioSomatic Tracking / Parts Work Audio
For when you want to go a layer deeper, understanding what these symptoms might be carrying emotionally, and gently working with that part of you rather than around it. This is also the one to reach for when there's anger, frustration, or sadness sitting underneath the sensations.
🎧 Listen: Parts work audioWhat are you about to do?
Walking Audio / Affirmations
Guided support to keep you feeling safe and steady while you walk, designed to be listened to in real time as you move. Two options, pick whichever fits your mood today.
🎧 Listen: General walking audio 🎧 Listen: Affirmations for walksDriving Audio
Support you can have running in the background to help you feel safe while you're behind the wheel.
🎧 Listen: Driving audioTravel Audio
Support you can have running in the background to help you feel safe while you're travelling. Two options, pick whichever fits your mood today.
🎧 Listen: Travel audio 🎧 Listen: Travel visualisationGrocery Store / Shopping Centre Audio
Busy, bright, crowded spaces like these can make sensations harder to sit with, and somatic tracking isn't always practical mid-aisle. This audio is built for exactly that setting, so you can feel supported while you get through the normal task of shopping.
🎧 Listen: Grocery store audioMeditations
No single right answer here, choose based on what you're carrying today. If panic is what's actually going on underneath, start with the audio at the top instead.