Free Resources
Simple tools to help you feel calmer, more grounded, and more in control—starting today.
You don’t need to have the right words.
You don’t need to “be good at art.”
These resources are designed to help you regulate your nervous system, release pressure, and reconnect with yourself—gently, creatively, and without overwhelm.
Sometimes, you don’t need a full therapy session—you just need something that helps in the moment.
These tools are inspired by the same creative and somatic approaches used within Phoenix Creative Therapy. They are simple, practical, and designed to support you (or your child) in everyday life.
Use them in your own time, in your own way.
How to use these resources
There is no “right way” to do them
Go at your own pace
If something doesn’t feel right, skip it
These are gentle tools—not something to get “perfect”
Small steps create real shifts.
1. The 5-Minute Nervous System ResetThe Phoenix Twist
Incorporate "The Heavy Cape" and "The Bubble" techniques from your drama warm-ups.
The "Shake-Off" (Somatic Release): Start with 30 seconds of gentle shaking—hands, then arms, then feet—as if shaking off water (or a "fizzy" day).
The Actor’s Breath: A 4-7-8 breathing pattern, but imagining you are breathing in a "color of calm" and exhaling a "color of tension."
Grounding (The Tree Pose): Imagine roots growing from your feet into the floor. Feel the weight of the floor supporting you.
The "Audible Sigh": A deep inhale followed by a vocalised "Ahhhh" to reset the Vagus nerve.
2. Understanding the “Coke Bottle Effect”The Overwhelm Explosion
Focus on the "Costume of Compliance" (the energy it takes to "act" okay all day).
The Analogy: Explain that school/clubs require a high level of "performance." When they get home, the "costume" comes off, and the pressure (the fizz) finally escapes.
The "De-Compression Zone": Suggest 20 minutes of "Low Demand" time. No questions about their day. Just snacks, a sensory activity, or quiet music.
Validation over Verbalisation: Acknowledge that the meltdown is a sign they feel safe enough with you to finally let go.
3. Creative Arts FocusThe Mask vs. Me Exercise
Use the literal metaphor of the "Comedy/Tragedy" masks to explore neurodivergent masking.
The Visual Task: Draw two large mask outlines.
The Outer Mask: Write or draw the words/emotions the world sees (e.g., "Quiet," "Smiling," "Helpful").
The Inner Mask: Write or draw the "hidden" feelings (e.g., "Loud," "Tired," "Confused," "Brilliant").
The Bridge: Identify one small thing from the "Inner Mask" that can be safely shared with one trusted person this week.
4. SEND Sooth4. Your Personal Calm Toolkit
Categorise these by the senses, similar to how Phoenix Creative Therapy would set up your sensory-friendly SEND sessions.
My "Stage Crew" (Support System): Who are the people who help the "show" go on when things get tough?
Sensory Props: * Touch: A weighted blanket or a specific fidget.
Sound: A specific "Phoenix" playlist.
Sight: A photo of a "safe" place or a darkened room.
The "Script" Change: Positive affirmations specifically for transitions (e.g., "I am moving from one scene to the next. I have everything I need.")
These resources are designed to support wellbeing but are not a substitute for professional medical or therapeutic advice.
If you are struggling or need more personalised support, please seek help from a qualified professional or reach out to discuss how I can support you.
NOT SURE WHERE TO START?
If you’re not sure which resource is right for you—that’s completely normal.
Start with the 5-Minute Reset, or reach out for a free Virtual Tea Break and we can gently figure it out together.