Bev Harman Counselling

18/01/2026

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Like the photo and comment "MIND" and we will send you a message with a link to a free PDF of this resource.

When your mind will not switch off, you do not need answers straight away. You need words that help you slow down.

This poster shares simple, grounding phrases that young people and adults can use when anxiety rises, thoughts spiral, or emotions feel too much. It supports calming the nervous system, creating mental space, and responding rather than reacting in stressful moments.

These statements are especially helpful during anxiety, overwhelm, emotional overload, burnout, or periods of high pressure. They work well for teenagers and adults who struggle with overthinking, self criticism, or feeling stuck in their head. The language is clear, reassuring, and easy to return to when thinking feels chaotic.

Useful at home, in education settings, therapy rooms, workplaces, or wellbeing spaces. Sometimes reading one steady sentence is enough to get through the moment.

05/10/2025

Early morning swim, watching the sun come up!

10/08/2025

Sunlight isn’t just good for your body, it’s a powerful medicine for your mind. Your mental health deserves sunlight, it’s not a luxury, it’s a need. A few minutes in the sunshine each day can lift your mood, reduce stress and help regulate your sleep; nature’s gentle therapy.

04/08/2025

22/07/2025

This beautiful animation has been made by one of my students.

04/07/2025

Movement is a powerful way of expressing emotions stored in your body. Somatic therapy incorporates body-oriented modalities such as breathwork, and meditation to support mental healing. In addition, somatic experiencing therapy sessions include both talk therapy and mind-body exercises.

04/03/2025

Here’s a quick summary of effective grounding techniques for managing anxiety. These techniques help redirect your attention to the present, reducing anxiety's grip.

5-4-3-2-1 Method: Focus on your senses by identifying five things you see, four you can touch, three you hear, two you smell, and one you taste.

Deep Breathing: Practice controlled breathing techniques like box breathing (inhaling, holding, exhaling, and pausing for equal counts).

Progressive Muscle Relaxation: Tense and release each muscle group in your body from head to toe.

Physical Grounding: Hold onto a textured object, splash cold water on your face, or feel the ground beneath your feet.

Visualisation: Imagine a calm, safe place or release your worries by visualising them drifting away like clouds.

Mental Exercises: Count backward from 100 by 7s, recite a favourite poem or song, or focus on naming objects of a certain colour around you.

14/01/2025

All aboard!

30/12/2024

Our beloved Monty passed away this December at 25 years old! We all loved him and especially my grandchildren aged 12yrs, 8yrs and two 4yr olds, as he's always been a part of their lives. I decided to make a photo book and write a few things about him. The grandchildren all knew he'd died and we talked a lot about him and they were very sad. Yesterday we had a family day. Without any prompting the children started looking at the book together, talking about Monty and sharing their memories and how him dying had made them feel. I heard "he's been buried with his bowl and blanket, so he'll never get hungry and he'll always be warm", "we're going to miss him so much". It's so important that we all have the opportunity to talk about how we feel about losing a loved one, as it helps us to make sense of what has happened. I'm so happy I've made this photo book and it was so easy to do and the book will always be here and can be looked at anytime.
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