Safe or calm place technique

A quick way to feel calmer and safer

When to use it

This technique can help you feel better when you’re stressed, upset, or need a moment of peace. It’s useful in situations like:

• Feeling nervous or anxious

• Before an important meeting or talk

• Calming down before sleeping

• After hearing or remembering something upsetting

• When you notice your heart beating fast or your body feeling tense

• During an argument, to avoid saying or doing something you’ll regret

You don’t have to wait until you feel very bad to use it. Practicing when you are only a little uncomfortable will make it easier to use later.

How to do it

1. Choose your safe place

   • Think of a happy memory or a place, person, pet, or image that makes you feel calm and safe.

   • Make sure it is not connected to anything sad or negative.

2. Picture it in detail

   • Close your eyes and imagine the colors, sounds, smells, and how your body feels in that place.

   • Let yourself enjoy the good feeling.

3. Add a calming word

   • Choose one word to go with your image, like “peace,” “home,” or “sunlight.”

   • This will help you remember the feeling faster.

4. Repeat it

   • Imagine your safe place and say your calming word in your mind.

   • Do this 4–5 times, for about one minute each time.

5. Use it anytime

   • When you feel stressed or upset, close your eyes (if you can), think of your safe place, and say your word.

   • Let yourself stay there until you feel calmer