Learn what EMDR involves, how to find a trained therapist and what to ask before starting, including preparation, adaptations and support between sessions.

Try using sights, sounds and textures to bring attention to your surroundings when you feel overwhelmed. Learn the 5-4-3-2-1 exercise and adapt it to suit you.

Imagine a comfortable place through sights, sounds and sensations. Learn how to try it, adapt it and recognise when another approach may suit you better.

Explore conflicting feelings with curiosity rather than criticism. A brief introduction to parts work and IFS, with practical steps and guidance on when to seek support.

Try gentle movement, posture changes and body awareness. Learn how to adapt these simple exercises, notice your response and choose an approach that suits your needs.

Stop, Take a breath, Observe, Proceed. Try a brief pause before responding, with practical steps to notice what is happening and consider what to do next.

Learn how imagery rescripting is used in therapy to work with distressing images, how it differs from nightmare rehearsal, and when to seek support before trying it.

Keep brief notes of everyday experiences that challenge a harsh belief about yourself. Learn what to record, how to review it and keep the exercise manageable.

Explore how expectations and care can influence symptoms, what placebo studies show, and why feeling better does not always mean an illness has improved.