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Disclaimer: The tools and resources provided on this website are for informational purposes only and are not intended to replace professional advice, diagnosis, or treatment. While I strive to provide helpful and accurate information, I make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. Any reliance you place on such information is therefore strictly at your own risk. I encourage all users to seek the advice of qualified professionals for any questions related to their personal circumstances. Use of these tools and resources signifies your agreement to this disclaimer.

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Come Back Online is a simple, practical, and compassionate resource to help you pause, understand your state, and reconnect with the part of you that can choose again.


What Actually Helps You Recover

Regulation practices (how you support your system). You don’t recover by doing more. You recover by creating conditions your body trusts.


👉 Access Resource Here: https://zfrmz.com/ol9LvPkD7mstTjvHpmxe

Added: 13th June 2027

The Survival Brain vs The Thinking Brain

Understanding the difference between the survival brain and the thinking brain helps explain why we sometimes react in ways we later regret or don’t understand.


👉 Access Resource Here: https://zfrmz.com/Zo0vTegEo325ZgZqe71g


Added: 13th June 2027

Psychology First Aid

A simple guide to helping yourself or others during distress.

Learn how calm presence, listening, and connection help the nervous system return to safety.

 

👉 Access Resource Here: https://zfrmz.com/TRnO9bs1nBucuhZz40D3

Added: 8th March 2026

Nourishing the Brain

Understanding the Impact of Sugar, Dairy, and Gluten on Brain Health and Performance


Access here: https://zfrmz.com/k13XEM9FY6uRKo0PHIem


Added: 11th August 2025

Karmic Management: A Path to Creating the Life You Want

A Buddhist Psychology Tool for Personal Growth and Emotional Wellbeing.


Access here: https://zfrmz.com/NktxnarhRblx3HZJhKxz


Added: 9th April 2025

Understanding Panic Attacks

When the Brain Feels Cornered.


Access here: https://zfrmz.com/T99rwp02YTjFeECYZUkS

Brain Health: Debunking Common Myths

Take a look at some of the most common myths about brain health and the facts that debunk them.


Access here:  https://zfrmz.com/YfRWpI62dyeavkqsJ9bg

Three Good Things

The goal of this exercise is to boost well-being by practicing gratitude.


Access here: https://zfrmz.com/YfRWpI62dyeavkqsJ9bg

Crisis Support Guide

What to Do in an Emergency.


Access here: https://zfrmz.com/1axcAwfJro6qmGCwr0AB

Finding Love in the Garden

To help myself navigate the complex web of love and attachment, I've come up with a metaphorical tale: Finding Love in the Garden


Access here: https://zfrmz.com/Lb70FpRt5bmekGe4RSqB

Square Breathing Tool

When to use: Square breathing can be used whenever someone needs to calm their mind, manage stress, or regain focus.


Benefits: The benefits of square breathing include reduced anxiety, enhanced concentration, and improved emotional regulation.


Access here: https://zfrmz.com/vGWgKaPWDJFqQJzt9TA8

The Feeling Wheel

Goal: The goal of this tool is to train you to be more detailed in describing your feelings. The exercise will help you learn to identify and/or recognise emotions with more accuracy.


Access here: https://zfrmz.com/t6gqL6xTQGUTuqf5EmVk


Healing Through Writing

Goal: The goal of this exercise is to help you find meaning & resolve your trauma. Through the writing process, you may experience your emotional reactions to the trauma as more manageable & might be less disturbed by unwarranted ruminations.


Access here:  https://zfrmz.com/MUaliTSIfvGj0rVN2h8v


How to Journal for Therapy

Goal: There are many ways to begin writing for therapeutic purposes.


Access here: https://zfrmz.com/41KgwmDuD86HmWNmyWSL


Learning to Say "No"

Goal: The goal of this tool is to promote value-congruent behaviour by advising people on the benefits of saying no as well as guiding them on how to say no.


Access here: https://zfrmz.com/6lwNp7gqLDyVAVgbmQNa 


The Unwanted Guest Metaphor

Goal: The goal of this metaphor is to explain the long-term consequences of emotional avoidance and importance of acceptance-based coping.


Access here: https://zfrmz.com/W91jz7z1oAkS4AiIejOL


Mindless versus Mindful Listening

Goal: The goal of this tool is to allow participants to practice and experience mindful and unmindful communication.


Access here: https://zfrmz.com/GRjK0jX2V052MQ7GmXDv


Mastering Your Menstrual Cycle: Optimising Mental and Physical well-being

Goal: The phases of the menstrual cycle can have significant impacts on mental health, as the fluctuating levels of hormones like estrogen, progesterone, and testosterone influence brain chemistry and emotional well-being. Let’s break down the impact of each phase on mental health and explore how these changes can manifest psychologically.

Access here:  https://zfrmz.com/m4ijDAJG3mMiOGMH0fVw


eBook - Unlock Your Potential

Unlock your potential and achieve your goals with my eBook on cultivating a successful mindset!


Download here: https://bit.ly/unlock-your-potential-by-glen-ross



eBook - Guide to Creating a Life of Happiness

Discover the joy that awaits you with The 5-Minute Guide To Creating A Life Of Happiness." This guide isn't just about finding joy; it's a personal journey to embracing the happiness that's already within you.

Download here: https://bit.ly/5minuteguidetohappy