Practical, privacy-friendly tools from Bohangar Hypnotherapy in Greenwich & Canary Wharf, London. Use them between sessions or as a first step into therapy.
Rapid down-regulation and attention reset tools for when you feel overloaded.
GroundingAnxiety
What it is: A guided sensory sequence that anchors you in the present moment to reduce physiological arousal.
Why it helps: Shifts attention away from threat-focused thoughts; helpful for panic spikes and rumination.
How/when to use: In a surge of stress, before a hard meeting, or during burnout flare-ups; follow the paced 5-4-3-2-1 prompts.
Open toolBreathingFocus
What it is: A visual pacer for square breathing used by athletes and first responders.
Why it helps: Smooths CO₂/O₂ balance, engages the parasympathetic system and steadies attention.
How/when: Pre-presentation, after difficult emails, or at bedtime; inhale-hold-exhale-hold for 3–5 minutes.
Open toolRuminationCBT
What it is: A fast pattern-interrupt plus re-focus cue to break looping thoughts.
Why it helps: Rumination keeps stress high; an interrupt restores cognitive flexibility.
How/when: When replaying “what-ifs” or past conversations; run a 120-second reset and pick a next action.
Open toolSchedulingCBT
What it is: A worry log that defers concerns into a short daily slot.
Why it helps: Containment reduces all-day worry and makes problem-solving intentional.
How/when: Log worries now; the tool schedules them for later—then decide keep/discard.
Open toolTracking
What it is: A quick 0–10 rating with note prompts and local save.
Why it helps: Shows trends, triggers and what interventions work for you.
How/when: Morning/evening check-ins or before/after stressful events.
Open toolStructured exercises to test beliefs, reduce avoidance and build flexible habits.
CBTReframing
What it is: The staple CBT worksheet covering situation, emotions, automatic thoughts, evidence and balanced alternatives.
Why it helps: Turns vague distress into specific, testable ideas; improves emotional regulation.
How/when: Use after a trigger or when a belief feels absolute; export or save locally.
Open toolExposureAnxiety
What it is: Create graded steps from easiest to most challenging, with notes and tracking.
Why it helps: Approaching feared situations safely reduces avoidance and builds confidence.
How/when: Social anxiety, phobias, performance fears; plan, do, review.
Open toolPerfectionismValues
What it is: Weighs genuine benefits against hidden costs of rigid standards.
Why it helps: Promotes “good-enough” performance and sustainable effort.
How/when: When overworking, avoiding starts, or fearing mistakes.
Open toolTesting beliefs
What it is: Turn a belief into a prediction and design a small, safe test.
Why it helps: Learning from data weakens unhelpful convictions.
How/when: “If I say no, they’ll be angry”, “I always fail”—plan, run, reflect.
Open toolLow moodRoutine
What it is: Activity scheduling with Pleasure/Mastery ratings and optional calendar reminders.
Why it helps: Builds momentum and restores contact with rewarding experiences.
How/when: During dips in mood or motivation; plan small, doable actions daily.
Open toolPsychoeducation
What it is: Identify thinking traps like catastrophising or all-or-nothing thinking and get reframe prompts.
Why it helps: Naming the pattern reduces its grip and opens alternatives.
How/when: Weekly self-check or after a stressful event to spot patterns.
Open toolTimers and recall tools that make study sessions shorter and smarter.
FocusPomodoro
What it is: 25-minute focus blocks with 5-minute breaks to beat inertia.
Why it helps: Short sprints lower the start barrier; breaks protect energy.
How/when: Use for big tasks or when getting started feels hard.
Open toolDeep work
What it is: Custom work/break lengths with automatic long breaks and optional .ics downloads.
Why it helps: Structures longer sessions without burnout.
How/when: Revision days, writing sprints, coding blocks.
Open toolRecallActive learning
What it is: Build Q/A decks, test yourself and track accuracy over time.
Why it helps: Retrieval practice beats re-reading for memory.
How/when: Daily 10-minute drills; import/export decks as JSON.
Open toolStress
What it is: Quick screen for stress symptoms with personalised coping picks.
Why it helps: Early awareness prevents last-minute overload.
How/when: 2–6 weeks before exams and the night before big tests.
Open toolReduce overload, set boundaries and protect your best hours.
BurnoutWork stress
What it is: Brief screen for exhaustion, detachment and balance risks.
Why it helps: Flags early signals so you can course-correct sooner.
How/when: Monthly check or during sustained high workload periods.
Open toolPlanningPerformance
What it is: Rate your day blocks and find your best 2–3-hour focus window.
Why it helps: Aligns deep work with natural peaks for better output.
How/when: Weekly planning; download .ics blocks for your calendar.
Open toolEmailBoundaries
What it is: A short triage flow with timers, counters and quick-reply templates.
Why it helps: Prevents inbox creep from consuming your best hours.
How/when: Morning triage, post-meeting backlog, or pre-focus block.
Open toolAssertiveness
What it is: Ready-to-use phrases for saying no or setting limits, with practice reminders.
Why it helps: Clear language reduces conflict and preserves bandwidth.
How/when: New requests, scope creep, after-hours pings and tight deadlines.
Open toolSimple habits that build sleep pressure and support circadian rhythm.
SleepHabits
What it is: A practical checklist for light, caffeine, wind-down and consistency.
Why it helps: Small changes compound into better sleep quality.
How/when: Use nightly for 2–3 weeks and track what makes the biggest difference.
Open toolEvening routine
What it is: A nightly cutoff countdown with optional recurring .ics reminder.
Why it helps: Reduces late-night arousal and protects melatonin.
How/when: Set a consistent curfew time (e.g., 21:30) and let the app nudge you.
Open toolShort, effortful practice that strengthens attention control and recall.
AttentionRecall
What it is: View a scene for a set time, then answer 10 questions from memory.
Why it helps: Retrieval practice improves working memory and task engagement.
How/when: Daily 3–5 minute warm-up before study or deep work.
Open toolThese free tools complement cognitive behavioural hypnotherapy for anxiety, sleep and performance. Sessions in-person and online across the UK.