Explore ways to respond to mistakes and difficult feelings with kindness. Try a short self-compassion practice, adapt it and find words that feel believable to you.

Explore how thoughts, feelings and actions connect. Try a CBT thought record to find a balanced view, and learn when professional support may be useful.

Learn to notice difficult thoughts without automatically following them. Try ACT exercises and take small steps towards what matters, with room to adapt your approach.

Explore ways to put thoughts, feelings and everyday worries into words. Try a short writing exercise, adapt it to suit you and notice when a break helps.