
Designed to help you feel calmer, clearer, and more in control — even on the hardest days.
Whether you use one or explore them all, the goal is simple: find what brings you back to center. Buddy’s here to support you the whole way.
🔹 54321 Grounding Technique

If you’re feeling overwhelmed, the 54321 technique can help you find a moment of calm. It’s simple and works by focusing on your senses.
1. See – Name 5 things you can see.
2. Touch – Name 4 things you can feel.
3. Hear – Name 3 things you can hear.
4. Smell – Name 2 things you can smell.
5. Taste – Name 1 thing you can taste.
🧠 Why it helps: This technique calms your nervous system by anchoring you in the present. Used in CBT and mindfulness practices.
🔹 Jin Shin Grounding (Touch Therapy)

Gently hold each finger for 1–2 minutes while breathing slowly:
• Thumb: Worry & Anxiety
• Index: Fear
• Middle: Anger
• Ring: Grief
• Pinky: Insecurity & Overwhelm
Feel the energy shift as tension melts away.
🔹 Morning & Night Intentions

Set your tone for the day — or release it at night.
Morning:
“My intention today is to live my best life as my best self. I invite joy, breakthroughs, and positive energy.”
Night:
“My intention is to release anything holding me back. I welcome peace, healing, and renewal.”
🧠 Why it helps: Intention aligns your energy with your desires. Daily use builds clarity, calm, and confidence.
🔹 “Is This Mine?” Reflection

When emotions feel heavy, pause and ask:
“Is this mine?”
Could this feeling belong to someone else? A belief? Society?
If not, gently let it go:
“I release what isn’t mine. I reclaim my light.”
🔹 5D Tools for Energy Shifting

Simple phrases. Deep shifts. Use your intention to transform your state:
Transform: “5D all that now.”
Anchor: “I am safe, worthy, and loved.”
Expand: “How can I bring more peace into my life?”
🧠 Why it helps: Intention is a powerful energy tool. Use it like a reset button — fast, light, and freeing.
🔹 V.I.B.E. Emergency Mind Shift

A 5-step emotional reset for when it feels too much:
1. Visualize: Picture a calm, safe place
2. Identify: “I’m here. I’m breathing. I’m okay in this moment.”
3. Balance: 3 deep breaths, letting tension go
4. Envision: See yourself feeling calm, confident, lighter tomorrow
5. Express Gratitude: Feel into one thing you’re thankful for — now and ahead
🧠 Why it helps: V.I.B.E. rewires overwhelm into grounding, clarity, and hope. Use anytime, anywhere.
✨ Need more help?
Buddy is here 24/7 for personalised support.
No judgment. No pressure. Just presence.
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