Listen
A minute that can help.
Short, practical voice notes from Team Abantu. Each one is based on a published NHS self-help technique, with the source linked on its page.
Voice notes
About a minute each. Press play and follow along.
Voice notes · 1 min
Calm breathing for when anxiety rises
With Team Abantu
A one minute breathing exercise you can do sitting, standing or lying down.
Voice notes · 1 min
Setting aside worry time
With Team Abantu
A practical way to stop worries taking over the whole day.
Voice notes · 1 min
Winding down for sleep
With Team Abantu
Simple steps for the hour before bed, based on NHS sleep advice.
Voice notes · 42 sec
Grounding with your senses
With Team Abantu
The 5, 4, 3, 2, 1 technique for when you feel overwhelmed.
Voice notes · 1 min
One small step when your mood is low
With Team Abantu
Using small, planned activities to lift low mood.
Abantu Conversations
Longer talks with our psychologists, grounded in published NHS and professional guidance. We will add each one when it has been recorded.
Conversations · 20 min
Being the first in your family to have therapy
With Team Abantu
What a first appointment involves, what stays confidential and its limits, and how to talk to family about it if you choose to.
Recording in preparation
Conversations · 20 min
Grief when home is far away
With Team Abantu
Grieving when you cannot travel for a funeral, and what the NHS says about common reactions to bereavement.
Recording in preparation
Conversations · 20 min
Faith and therapy
With Team Abantu
How your beliefs can be part of therapy, and questions you can ask a psychologist before you start.
Recording in preparation
These notes are general self-help, not therapy or a diagnosis. If you need urgent help, see urgent help.