The Student Stress Relief Blueprint
Calm Exam Panic & Study Burnout — In Minutes, Wherever You Study
A psychologist-designed, DBT-based toolkit for South African high school and university students. Learn exactly what to do when your mind goes blank, your heart races before an exam, or you're too drained to start — plus a personal coping plan for exam season.
Does this sound familiar?
- You've read the same page for an hour and nothing is sinking in.
- Your chest tightens and your heart races — you're scared you'll blank in the exam room.
- You're too exhausted to study, but too anxious to rest.
Advice like "take a mental health day" or "meditate for 20 minutes" doesn't help when the pressure is on right now. You can't think your way out of a stress response — you have to reset your body first. That's exactly what this toolkit does.
Proven to calm your body in minutes
Built on Dialectical Behaviour Therapy
Developed by psychologist Dr Marsha Linehan, DBT is one of the most extensively researched skills-based therapies. Its skills-training component has been tested in randomised controlled trials.
Linehan et al., 2015 · JAMA Psychiatry
Structured breathing lifts mood
A Stanford-led randomised study found that 5 minutes a day of structured breathing exercises improved mood and reduced anxiety over one month.
Balban et al., 2023 · Cell Reports Medicine
Paced breathing calms the body
A systematic review found slow, paced breathing is linked to higher heart-rate variability and greater feelings of calm and relaxation.
Zaccaro et al., 2018 · Frontiers in Human Neuroscience
These studies examine the techniques taught, not this course specifically. Individual results vary.
Here's what you'll be able to do
3 desk resets · 5 minutes each · built by a registered psychologist · use them in the moment, right at your desk
Start Here: Your Stress-Relief Roadmap
5-minute orientation
In 5 minutes you'll know exactly which skill to reach for the moment stress hits — and feel four real shifts within a week: a calmer body, steadier focus, emotions you can actually regulate, and a personal plan you can stick to.
The DBT Calm-Down Toolkit
The 90-second calm-down reset
Stop the spiral the second it starts. You'll learn why your body flips into fight-or-flight before an exam or when you've read the same page five times — and the exact DBT moves that switch it off in 90 seconds: the TIP skill, paced breathing, 3-breath grounding, opposite action, checking the evidence, and a word-for-word script for asking for help.
Your Personal Coping Plan
Your personal coping plan + flip-cards
Turn the skills into a plan that fires the second stress hits — so you never freeze up wondering what to do. Map your triggers, pick your go-to move for each one, and lock in a 3-step routine (Calm Body → Mental Check → Action Shift) you can run on autopilot, with 5-4-3-2-1 grounding flip-cards and the TIPP skill ready when you need them.
Student Edition
- 3 psychologist-written modules
- DBT skills you can use in under 5 minutes
- Your personal exam-season coping plan
- Lifetime access on phone & laptop
- Certificate of completion
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Checkout takes under 60 seconds · 7-day money-back guarantee
Written by a registered psychologist
Every module was written by a practising, HPCSA-registered Counselling Psychologist — not a content marketer or AI generator.
Author
Cyrette Jacobs
Designation
Counselling Psychologist
Registration
Health Professions Council of South Africa (HPCSA)
Approach
Dialectical Behaviour Therapy (DBT) skills & mindfulness
Questions, answered
Try it risk-free for 7 days
Use the toolkit at your study desk. If it's not right for you, email thesupportiveminds@gmail.com within 7 days of purchase for a full R199 refund. No questions asked.
This course is for educational purposes only. It is created by counseling psychologist Cyrette Jacobs but does not constitute medical advice, psychological diagnosis, or a formal therapist-client relationship.
If you are in crisis or thinking of harming yourself, please contact the SADAG helpline on 0800 567 567 (24 hours) or go to your nearest emergency room.
Disclaimer: This course consists strictly of pre-recorded educational materials created by a registered psychologist. Enrolling does not establish a clinical practitioner-patient relationship or constitute therapy/medical advice. The course fee includes digital hosting infrastructure, secure payment processing, and the issuance of the digital Certificate of Completion.
Once-off payment
R199