Free tools for stress relief, clarity, and self-mastery.
Client Tools and Resources
Tools For Real change
My approach is grounded in applied neuroscience, cognitive behavioural hypnotherapy, psychology, and advanced NLP — designed to support lasting transformation, not just surface-level change. Each tool you’ll find here reflects the same principles I use in client sessions: structured, results-focused, and tailored to support clarity, stress recovery, mindset rewiring, and personal growth.
Whether you’re exploring these resources independently or preparing to work with me more closely, this page offers a practical starting point — rooted in science, designed for impact.
Welcome. This page offers a collection of short, guided tools based on the same evidence-informed methods I use in therapy and coaching sessions with clients. These are designed to help you:
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Reduce physical and emotional tension
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Reconnect to a sense of clarity and calm
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Begin the process of lasting self-regulation and insight
Jump to...
Start with PMR
A short guided Progressive Muscle Relaxation session to help reset your nervous system and release stored physical tension. Ideal for daily practice or post-stress recovery.
Thought Reset
Gain control over difficult thoughts and feelings by mapping them out and practicing more empowering responses.
Train your nervous system to recognise safety and release tension
Guided PMR Session
Progressive Muscle Relaxation (PMR) is a clinical technique designed to help the body let go of stored tension. When your muscles relax, your brain receives a signal of safety — activating the parasympathetic nervous system and calming your stress response.
This short recording guides you through a foundational version of the PMR technique I use with clients. Use it to reset after a long day or as a daily grounding practice.
What we do in session goes beyond this recording.
In client work, PMR is adapted and integrated based on your unique stress profile, emotional triggers, and behavioural patterns. We track how your nervous system responds over time and link the practice to specific goals — from improving sleep or reducing performance anxiety to building long-term emotional resilience. This short version is a starting point. The real transformation comes when the practice becomes personal, consistent, and strategically applied.
The brain learns through repetition. By mentally rehearsing new ways of thinking and responding, you can begin to rewire patterns that no longer serve you.
Thought Reset
Interrupt unhelpful mental patterns by resetting the way you think, feel, and respond in emotionally charged situations. This exercise guides you through identifying a specific stressor, mapping the thoughts and behaviours it triggers, and rehearsing a more adaptive response. Using structured reflection and cognitive mood induction, you’ll train your mind to access more helpful internal dialogue — one that supports emotional regulation and clear, confident action.
Thought Reset Offers:
A Structured Cognitive Framework
You’ll use a clear, evidence-based process to map how your thoughts, emotions, and behaviours interact — and how they shape your real-world outcomes.
Emotional Precision and Insight
By working with a specific situation, you’ll learn to identify your automatic thoughts and emotional triggers with clarity, enabling more strategic self-regulation.
A Safe Space to Challenge Limiting Patterns
This exercise provides a focused method for examining unhelpful internal scripts — without judgement — and replacing them with responses that are aligned with your values and goals.
Mental Rehearsal for Lasting Change
You’ll practise thinking differently before you’re in the moment. This helps your brain and body internalise the new response so it becomes more automatic when it matters.
Integration with Deeper Work
In session, we strengthen this process using hypnotherapy, structured feedback, and real-time adaptation. On your own, this self-guided practice builds a foundation for long-term cognitive flexibility and emotional resilience.
Analysis, Integration & Self-Mastery
Sustaining Breakthroughs Through Ongoing Strategy and Support
Transformation doesn’t stop when the session ends. To create sustainable, long-term change, I provide structured support between sessions—helping you integrate insights, reinforce new behaviours, and stay aligned with your goals.
These resources are tailored to your journey and ensure that growth continues between sessions and beyond the coaching container.
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Personalised Action Plans – Each session concludes with clear, strategic steps to apply in real life—so insight turns into implementation.
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Expressive Journaling Exercises – Using the Pennebaker method to deepen emotional insight, build self-awareness, and reprocess core experiences.
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Visualisation, Self-Hypnosis & Mindfulness Practices – Embedding new cognitive patterns through guided neuroplasticity-based mental rehearsal and attentional training.
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Behavioural Tracking & Progress Reviews – Supporting long-term change through structured accountability, reflection, and realignment with your goals.
Clients often experience profound personal and professional transformation in just a few sessions—but long-term mastery requires continued application and refinement of the strategies we implement together. Some clients choose to work with me over multiple sessions, exploring deeper layers of mindset, behaviour, and performance. Others prefer periodic refresher sessions to reinforce progress and stay aligned with their evolving goals.
As you grow, new challenges will arise—and I remain available to support you through those transitions with clarity, structure, and insight. Whether you’re seeking a one-time breakthrough or an extended transformation process, my neuroscience-based approach is designed to deliver deep, sustainable results.
Intensive, Science-Backed Coaching & Therapy Sessions
Personalised Strategies for Deep Transformation and High Performance
Each 120-minute follow-up session is tailored to your specific goals, mindset needs, and areas for growth. This is not generic life coaching—it’s a neuroscience-based, action-driven process designed to create real, measurable change.
To support deep transformation, I draw from a range of science-backed techniques—each designed to reprogram subconscious patterns, strengthen emotional regulation, and embed high-performance behaviours for long-term success.
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NLP & NLP Visualisation – Reprogram subconscious beliefs and embed empowering behaviours using advanced neuro-linguistic techniques.
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Cognitive Restructuring – Interrupt negative thought loops, challenge unhelpful self-talk, and build a stronger, more resilient mindset.
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Time & Memory Processing – Transform how your mind stores and retrieves past experiences to strengthen future confidence and clarity.
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Behaviour Mapping & Emotional Processing – Recognize emotional triggers and rewire response patterns to support calm, clarity, and control in high-stakes moments.
Tools for integrating change
From Regulation To Rewiring
A Practical Pathway to Deep Transformation
These three tools — PMR, Expressive Journaling, and Thought Reset — mirror the stages I guide clients through in session: calming the nervous system, gaining cognitive and emotional clarity, and actively rehearsing new patterns of response. Each one stands alone, but together they form a powerful framework for change. If one resonates, use it as your entry point. When you’re ready to take this work deeper, you’re welcome to book a strategy call and explore how we can apply it to your unique goals.
Structured Self Reflection
You can now begin applying tools that support self-reflection and cognitive change. These practices build the foundation for deeper therapeutic work by helping you observe how your mind and body respond to stress, how your thoughts shape your emotions, and how you can begin to shift long-standing patterns. The goal here is clarity: understanding yourself with precision so that meaningful change becomes not just possible, but actionable.
Thought & Emotion Mapping – Use the conceptualisation form to clarify how your thoughts, behaviours, and feelings interact in specific situations. This brings structure to your internal experience and reveals where targeted change is most effective.
Expressive Writing Protocol – Process unresolved stress, emotional tension, and patterns of language that reflect underlying beliefs. Writing is used here as a tool of insight and release, not performance.
Cognitive Mood Rehearsal – Rehearse more adaptive thoughts and emotional responses through guided autosuggestion and imagery. This trains your nervous system and cognition to respond with clarity and confidence under pressure.
These tools work individually, but they are most effective when combined. Each builds upon the other—providing insight, flexibility, and the ability to apply new responses in real-life situations. If you’d like to deepen this work, we can explore how these tools fit within a personalised, neuroscience-based programme.
Expressive Writing for Emotional Clarity
Process upsetting emotional experiences that are impacting your day to experience and your ability to focus.
Based on the research of Dr. James Pennebaker, this expressive writing prompt helps process unspoken stress by externalising it through language. It’s a simple but powerful exercise — often used in both therapeutic and scientific settings to support emotional health and insight.
Expanding the Toolkit
The tools on this page reflect just a few of the methods I use with clients — selected because they stand alone and can be used immediately for insight, regulation, or behaviour change. But the work doesn’t stop here.
Over time, I’ll be adding more resources drawn directly from the frameworks I use in client sessions — including tools for self-hypnosis, narrative work, behavioural chain analysis, belief restructuring, and values-based planning. These additions will help you build a more complete picture of how your mind works, how change happens, and how to take control of your internal narrative. You’re welcome to revisit this page as new material becomes available.
Return to Your Safe Place
This guided imagery practice uses visualisation and suggestion to help you create a deeply felt experience of safety, calm, and internal stability. Originally developed as a behavioural hypnosis technique, the Safe Place script is now widely used across therapeutic approaches to reduce emotional overwhelm, prepare for deeper work, or recover from stress and distress.
Whether used as part of a regular relaxation routine or as a rapid-access coping skill in moments of anxiety, this exercise trains your mind to associate calming imagery with real physiological and emotional ease. Over time, it builds an internal reference point — a resource you can return to whenever you need to ground, reset, or reconnect with a sense of control.
📄 Access the Safe Place Script →
Use this script to anchor positive emotional states that you can return to when needed — both during self-hypnosis and in daily life.
What This Tool Helps You Do
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Learn to focus attention through simple, accessible visual imagery
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Train your nervous system to associate imagery with emotional regulation
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Build a consistent internal resource for moments of stress, anxiety, or transition
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Use the Safe Place as a foundation for other therapeutic tools (e.g. exposure and ego strengthening)
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Reinforce feelings of wholeness, calm, and emotional safety
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Re-access this state outside of hypnosis using imagery and sensory cues
Quick Calm: Build Your Stress Reset Cue
Not all stress management techniques work in the moment — and in high-stakes situations, our instinctive reactions can reinforce the very patterns we want to change. This tool helps you build a personalised, on-the-spot reset cue using NLP anchoring, so you can access calm when it matters most.
You’ll follow a structured exercise to identify a calm, grounded state and link it to a small, repeatable physical action. With practice, this becomes a reliable switch you can activate whenever you need it.
Embed an anchored cue into your behaviour for accessing calm.
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Identify a calm memory and make it vivid using sensory detail
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Choose a simple, subtle anchor (such as a finger press or hand placement)
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Practise linking your anchor to the calm state until it becomes automatic
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Test your anchor in imagined and real-life scenarios
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Strengthen your ability to respond rather than react — building self-efficacy, clarity, and control
Ego Strengthening
At the core of every change process is the part of you that takes action, sets boundaries, tolerates uncertainty, and returns to balance when challenged.
This is what cognitive behavioural hypnotherapy refers to as the “ego” — not in the sense of a controlling, rigid sense of self but in the sense of a inner stability and self-direction that works with and adjusts to change.
This recording guides you through an adaptation of the classic Hartland ego strengthening process used in clinical hypnosis to cultivate resilience, self-belief, and internal security. Practising regularly helps reinforce a sense of calm control, allowing you to face setbacks and uncertainty with clarity and steadiness.
The recoding includes
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Guided relaxation and hypnotic induction to create a receptive, focused mental state
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Deepening techniques to enhance suggestibility and inner absorption
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A structured series of positive, direct suggestions targeting:
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Emotional stability and calm
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Physical and mental relaxation
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Increased concentration and clarity of thought
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Improved memory and balanced perspective
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Enhanced confidence and self-belief
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Greater emotional independence and assertiveness
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A growing sense of personal safety, wellbeing, and optimism
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A compounding affirmation: “Every day, I now feel more peace, strength, and confidence”
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A closing emergence sequence that reinforces integration and post-session clarity
Redefine What Matters
When you’re on the edge of a big decision — whether it’s leaving a job, changing direction, or letting go of a long-standing habit — clarity doesn’t come from overthinking. It comes from getting underneath the noise and realigning with what truly matters.
This guided hypnosis helps you explore the internal hierarchy of your goals — the fears, rewards, and values that drive your decisions. Drawing on Dr. Judson Brewer’s research into habit loops and motivation, the process invites you to shift from reactive, anxiety-driven choices toward ones rooted in purpose and internal alignment.
Whether you’re feeling stuck in a pattern or sensing it’s time for a bold shift, this practice can help you clarify the “why” behind your behaviour — and begin to update it from the inside out.
This resource draws on Dr. Judson Brewer’s model of habit loops and goal alignment, offering a practical way to move from reactive behaviour to purposeful, values-led action.
In 1:1 sessions, we deepen this process through personalised mapping and behaviour tracking. But even on its own, this guided experience can help you connect more clearly to your internal compass.