Follow a gentle five-minute hand and palm massage routine with pressure guidance and situations where massage should be avoided.

Understand conservative neck and upper-shoulder self-massage boundaries including no-pressure areas and warning signs.

Learn a conservative shoulder self-massage routine using hands or a soft ball with clear areas to avoid and stop signs.

Explore movement, nature, sound, practical and creative ways to relax that do not involve sitting still or watching your thoughts.

Try a gentle beginner body scan with a short seated version, a longer lying-down version, and clear advice on what to do if it feels uncomfortable.

Use a flexible five-senses grounding exercise to bring your attention back to the present, with adaptations for sensory differences and busy places.

Use discreet one, three and five-minute relaxation techniques at your desk, based on HSE break guidance and NHS breathing advice.

Try seven realistic relaxation techniques that take one to five minutes, from slow breathing to a five-senses exercise, with no equipment needed.

Choose a realistic way to relax for the situation you are in: two minutes, a tense body, a busy mind, a working day or the hour before bed.

Understand why caffeine cut-off times vary between people, what a sleep study found about caffeine six hours before bed, and how to find your own limit.