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Strength & resilience


At different stages and in different ways, you may face times when you are struggling to cope and need encouragement.

We hope that the following activities designed to support you will help you in those moments.


Mind, Body and Soul

At Rahab we believe that mental, physical and emotional wellbeing is important and that they are often connected.



The following activities are designed to support you in each of these areas.

Be kind to yourself as you approach each suggestion.

There is no right or wrong, and it’s up to you how much or how little time you want to spend on each.

If you find the suggestions helpful, would like to speak to someone, or want to explore what further support is available, please get in touch. We’d love to hear from you.

Click on the following options depending on what you would like to focus on.

When we give ourselves compassion, we are opening our hearts in a way that can transform our lives.

Kristin Neff


Sometimes our thoughts or feelings can overwhelm us.

The process of reflective writing can help us understand ourselves better.

Take some time to write down your thoughts.


Sometimes we are better at being kind to others than ourselves.

Choose one kind thing you can do for yourself today.




Low mood can be improved by movement.

Try to walk, run, dance or swim for 20 minutes twice this week. It may be hard to start but you won’t regret it.

And remember to be kind to your body and not to push yourself too hard, especially if exercise is new to you.




Challenge yourself to notice 3 beautiful things this week.

You may like to photograph or draw one of them.


Think about 3 things you are grateful for.

When you wake up remind yourself of these 3 things.

Repeat this every morning for 7 days.

Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying I will try again tomorrow.

Mary Anne Radmacher


Spend 5 minutes writing down everything you are worried about on a piece of paper.

Take some time to rip up/destroy the piece of paper. (You can use some energy on this!)

Throw the paper away somewhere where you can no longer see it.

This can help put some physical distance between yourself and the worries.

It should also help give you some mental distance as well.


Here is a simple, short meditation to help you calm your thoughts and focus your mind.

Click on the audio file here.

Audio recorded by actress Amanda Root with our sincere gratitude.




Clench your hands together in a fist.

Squeeze as hard as you can for a couple of seconds. (But don’t hurt yourself!)

Gently release your grip, opening your hands out, palms up.

Repeat this several times.

Imagine letting go of any fears as you open your hands.

You might like to try breathing in as you clench your hands, and breathing out when you release them.




Find a space (preferably outside, like a park) which you enjoy.

Make sure you are sitting comfortably.

No matter how fast your heart or your thoughts might be racing, take some time to focus on a particular spot, like a tree or bench. If you are inside, it could be a clock or a cushion.

Focus your gaze on this point and describe it in your mind. What colour, texture, shape, size, smell is it?

After a few seconds shift your focus to another spot and do the same.

You may need to try this a few times, but it should slow down your thoughts and help you feel more grounded.

Choose 1 thing that gives you a sense of peace in that space, like a beautiful plant, object, animal, building……

Reflect on what you like about it.

Perhaps you could draw or paint it, or take a photograph.

Do not lose hope. Please believe that there are a thousand beautiful things waiting for you. Sunshine comes to all who feel the rain.

R.M Drake


Identify 3 core values, for example, faith, friendship, kindness.

Write them down on a piece of paper and put it up in your room or home in a place you see often.

Whenever you need to make a decision, see if that decision lines up with your values.




Taking deep breaths can help lower stress, improve your concentration, boost your immune system, and help you sleep better.

Spend some time doing some gentle breathing.

Imagine releasing the heavy negative thoughts and feelings as you breathe out, breathing in a sense of

  1. peace
  2. gratitude
  3. joy




Create an image of hope for your living space.

There is no right or wrong, and it doesn’t need to be a great work of art. It is just something that represents hope to you.

There is no gate, no lock, no bolt that you can set on the freedom of my mind.

Virginia Woolf

Sometimes we spend a lot of time thinking but find it hard to express ourselves in words.

Try finding a way of expressing yourself without speaking.

This might involve trying something new.

For example, you might like to

  • Find an online dance class. Or just spend some time moving to music at home.
  • Put on your favourite song and sing along (as loudly and enthusiastically as you can!). It might make you smile even if you don’t sing well!
  • Spend some time drawing. It’s not about creating a great work of art, just about finding another language for your thoughts and feelings.

020 7370 3901
Mon-Fri: 09am – 05pm


Rahab Project Ltd
c/o 84 Eccleston Square
London SW1V 1PX