This bonus episode of The Counselling Armchair: Nurturing Wellbeing and Study offers a short guided practice to help you feel steadier and more connected during uncertain times.

Psychologist Michael Swadling leads you through an Acceptance and Commitment Therapy (ACT) exercise designed to:

• Help you drop anchor in the present moment

• Reconnect with your values—the things that matter most to you

• Create a gentle sense of calm and steadiness even when life feels overwhelming

This exercise pairs beautifully with our full episode, “How to Look After Yourself When the World Feels Heavy,” but you can also use it anytime you need a brief moment of grounding and self-care.

Safety note: Please listen when you can give it your full attention—not while driving or doing anything that requires focus.

Resources mentioned:

• RMIT Ways of Wellbeing

• ACT Conversations Guide