For stressed, burnt-out professionals
Feel Calm at Your Desk Again — in 90 Seconds
Short, psychologist-written stress resets you use the moment your chest tightens or your mind goes blank. No app, no homework.
- A 90-second reset for a racing heart and tight chest
- Exact words for difficult work conversations
- A personal plan so you never freeze when stress hits
Digital-only — no printing or shipping, so we pass the saving on to you.
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Does this sound familiar?
- You're sitting at your desk, staring at your inbox, but your chest feels tight, your shoulders are locked, and your mind won't switch off.
- You try to push through — but you can't force an exhausted, overstimulated brain to focus or be creative, and the work just piles up.
- Powering through without resetting your body's fight-or-flight response isn't resilience. It's burning you out further — and stealing hours of your life.
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.
Every week you white-knuckle through is another week your nervous system stays stuck in overdrive — and the longer it runs, the harder it gets to switch off. The reset takes 90 seconds. The cost of waiting is measured in months.
Mental ill-health is estimated to cost the South African economy around R161 billion a year in lost productivity (Deloitte). If work stress is wearing you down, you're far from alone.
Proven to calm your body in minutes
Randomised trials on DBT skills
Developed by psychologist Dr Marsha Linehan, DBT is one of the most extensively researched skills-based therapies — tested in over 30 randomised controlled trials. The specific skills in this toolkit (TIP, opposite action, checking the evidence) are the same ones shown to reduce emotional distress.
Linehan et al., 2015 · JAMA Psychiatry
5 minutes of breathing = measurable mood lift
A Stanford-led randomised study found that just 5 minutes a day of structured breathing improved mood and reduced anxiety over one month — as much as longer mindfulness programmes. The Mindful Breathing Masterclass runs in exactly 5 minutes.
Balban et al., 2023 · Cell Reports Medicine
Paced breathing switches off the stress response
A systematic review found that breathing at around 6 breaths per minute raises heart-rate variability — the body's own signal that the stress response is standing down — and produces greater feelings of calm and relaxation.
Zaccaro et al., 2018 · Frontiers in Human Neuroscience
The TIP skill calms a racing heart in under 90 seconds
The TIP skill (Temperature, Intense exercise, Paced breathing) is a DBT distress-tolerance technique designed to bring down acute emotional arousal fast — by activating the mammalian dive reflex to slow your heart rate. It's the first move you'll reach for when your chest tightens at your desk.
Linehan, 2014 · DBT Skills Training Manual
These studies examine the techniques taught, not this course specifically. Individual results vary.
A calmer body in 7 days — backed by research, not hope
Each outcome below maps to a specific technique inside the toolkit and the peer-reviewed study behind it.
Run the 90-second TIP reset the moment your chest tightens — and feel your heart rate drop
↳ The TIP skill activates the dive reflex, which slows a racing heart in under 90 seconds (Linehan, DBT Skills Training Manual)
Catch the spiral before it starts — you'll notice your fight-or-flight triggers and have a move ready for each one
↳ DBT's check-the-evidence and opposite-action skills are designed to interrupt the thought spiral that feeds workplace anxiety
Use the 5-minute breathing reset on the days your body won't switch off — and feel your nervous system stand down
↳ 5 min/day of structured breathing improved mood and cut anxiety over one month (Balban et al., 2023, Stanford)
Have your personal coping plan locked in — so you never freeze up wondering what to do when stress hits
↳ Personalised coping plans are a core DBT relapse-prevention strategy, shown to reduce reactivity to repeated stressors
Here's what you'll be able to do
4 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 a meeting or when a certain name lands in your inbox — 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 difficult conversations.
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.
The Mindful Breathing Masterclass
Guided 5-minute breathing reset
A 5-minute reset you can run anywhere — at your desk, in the bathroom, before a big meeting. Follow along with four breathing techniques (box, 4-7-8, belly, alternate-nostril) and the DBT mindfulness skills Observe, Describe, Participate and Wise Mind, so your nervous system can fully stand down on the days your body won't switch off.
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Essential Toolkit
Digital-only — no printing or shipping, so we pass the saving on to you.
- 4 psychologist-written modules
- DBT + somatic tools that calm your heart rate in minutes
- Guided Mindful Breathing Masterclass (video)
- Your personal coping plan + grounding flip-cards
- 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 desk. If it's not right for you, email thesupportiveminds@gmail.com within 7 days of purchase for a full R239 refund. No questions asked.
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Buying for your team?
Volume pricing is available for HR teams and organisations ordering 5+ seats.
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.
R289
R239