Resources

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This breathing exercise can help you to reduce stress in the moment.

If you practice it regularly, you may also find that it helps you feel calmer generally. The more you practice, the more effective this technique becomes. 

7-11 breathing can help if you are… 

• Feeling stressed 
• Struggling with panic attacks 
• Having difficulty sleeping 
• Having difficulty concentrating
• Feeling agitated or anxious
• Struggling to manage your emotions

Breathe in for a count of 7, then breathe out for a count of 11.

Continue for 5 - 10 minutes or longer if you can, and enjoy the calming effect. 

Tips to make the most of the exercise:

• Make sure you’re doing deep ‘diaphragmatic breathing’ rather than shallower lung breathing. This means breathing as deep down into your stomach as you can. Your diaphragm should be moving down and pushing your stomach when you take a breath.
• If you find it difficult to breathe for the full 7 and 11, then you can reduce it to a 3-5 count. Just make sure that the out-breath is longer than the in-breath.

UpLift™ from Human Givens was paid for entirely by donations to The Human Givens Foundation.

UpLift™ has everything you need to know to get yourself (or someone else) out of depression. It includes:

• Concrete things you can do to feel better NOW
• Practical tips for reducing stress
• Clear explanation of what causes most depression
• Easy things you can do to help yourself and others
• Free therapy session
• Calming exercises. Plenty of audio – listen or read

The SCoPEd framework is shared framework for the scope of practice and education for counselling and psychotherapy with adults. The partnership represents over 75,000 counsellors and psychotherapists.

It serves to provide those seeking the services of counsellors and psychotherapists who have adopted the framework with clear information on core training, practice and competence requirements so that they may make informed choices.

The SCoPEd framework sets out:

• a shared understanding of the training and practice requirements associated with different entry and progression points for the profession, and
• the core competences required for safe and ethical practice for counsellors and psychotherapists working with adults

The SCoPEd framework reflects a commitment by the partners to work together to achieve the following shared strategic objectives:

• ensure that clients, service users and patients can make informed choices and have better access to high quality practitioners regardless of location or circumstance
• provide clear, accessible, jargon-free information on core training, practice and competence requirements for informed choice
• champion high quality practitioners to policymakers and service-providers
• provide vision and structure for professional development and progressio
• create clarity for current and potential employers
• strengthen and enhance the benefits of the Professional Standards Authority accredited register programme