TIRCIA · E-book · English
Finding steady ground
exercises to help you feel calm again
Twelve simple exercises to settle the body, come back to the present, feel safe again and make room for strong emotions. Each one comes with clear steps, how long it takes, when to use it and what research says about it.
01 · Who it is for
For anyone who needs a moment to catch their breath
For people who feel overwhelmed by stress, anxiety or painful memories, and for anyone going through therapy, whatever the approach: CBT, EMDR, compassion-focused or body-based therapies.
Each exercise is marked as researched, promising or used in clinical practice, with space to note what you noticed. Therapists can hand it to their clients to practise between sessions.
02 · Inside the e-book
Seven short chapters, twelve exercises to try
The window of tolerance
A simple guide to knowing which exercise you need, and when.
Calming the breath and the body
Slow breathing, paced breathing and progressive muscle relaxation.
Coming back to here and now
5-4-3-2-1, feet on the floor and looking around, to ground yourself.
Finding a sense of safety
The calm place, the container and resource figures.
Riding out a strong emotion
The butterfly hug, a soothing touch and naming the emotion.
My practice log
Week by week, your tension before and after each exercise.
My emotional first-aid kit
Your favourite exercises, helpful phrases and people to call, on one page.
03 · A look inside
Clear, airy pages, made to be read slowly
Good to know
These exercises offer bearings and go alongside the care of a doctor or therapist. If you are having thoughts of suicide or are in danger, call your local emergency number (112 in Europe, 999 UK, 911 US), Samaritans 116 123 (UK and Ireland) or 988 (US Suicide & Crisis Lifeline).
Practise when calm, keep it close for harder moments
Also available in French: Se stabiliser
Editorial direction: Marie-Agnès ThulliezTIRCIA
Turning information into concrete, immediately usable resources
