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Feeling overwhelmed?

Hearing that someone may be released from prison earlier than expected can bring up lots of different feelings. You might feel anxious, upset, angry, frustrated or overwhelmed.

Whatever you’re feeling right now, you’re not alone.

If things feel like too much, try taking a moment to pause and focus on what’s happening around you. The short grounding exercise below can help bring your attention back to the present moment when worries or difficult thoughts feel overwhelming.

Video description: The above video introduces the “5, 4, 3, 2, 1 grounding technique” as a way to feel grounded when you’re overwhelmed or anxious. On-screen text presents the exercise step-by-step, counting down through the five senses: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Each step is shown as a short prompt on screen, giving the viewer time to follow along. The video ends by encouraging the viewer to return to the exercise whenever they need help coming back to the present moment.

When you’re feeling overwhelmed, it can help to:

  • Take a break from reading information or searching online.
  • Focus on one thing at a time rather than trying to solve everything at once.
  • Talk to someone you trust about how you’re feeling.
  • Do something that normally helps you feel calmer or more grounded.
  • Be kind to yourself and recognise that difficult feelings are a normal response to difficult news.

My Support Space is our free app for people affected by crime. It includes practical tools, coping techniques, activities and information to help you manage difficult thoughts and feelings in your own time. You can access My Support Space on mobile and desktop.

Our Offender Release Helpline can offer emotional support, practical guidance and help you access other services if needed.

Call: 0808 168 9280

We cannot provide information about whether an offender is affected by the offender release changes. If you’re part of the Victim Contact Scheme, your victim liaison officer is the best person to contact about your individual circumstances.

In an emergency, call 999.