Box breathing
A breathing technique with an even rhythm that helps settle the nervous system, slow the heartbeat and ease feelings of panic or acute anxiety.
Support
This is where ICS brings together two sets of resources for times when you, or someone around you, needs support: stress-relief exercises and psychological first aid you can try straight away, for yourself or alongside friends, family or anyone in an emergency; and a list of services for physical, sexual and mental health check-ups and counselling for the LGBTI+ community.
Support
Self-help guides
Grounding with your five senses
A technique that brings your attention back to the present through your senses, helping to break up panicked thoughts and intrusive memories.
Look, listen, connect
A technique that brings your attention back to the present through your senses, helping to break up panicked thoughts and intrusive memories.
Tense and release
A relaxation technique in which you deliberately tense, then release, each muscle group in your body in turn, helping to release built-up tension and calm the nervous system.
Exercise 01
Box breathing Four even counts
A breathing technique with an even rhythm that helps settle the nervous system, slow the heartbeat and ease feelings of panic or acute anxiety. It is widely used in professions that need to stay calm under high pressure.
When to use it?
When your heart is racing, your breathing is fast, or a sense of panic is rising - for example before a difficult conversation, after receiving shocking news, before coming out to someone, or during an episode of anxiety. If you are with someone else who is panicking, you can count the rhythm aloud so they can breathe along.
Imagine a square, with each side representing 4 seconds:
01
Step 1
Breathe in slowly through your nose, counting silently 1–2–3–4
02
Step 2
Hold your breath, counting silently 1–2–3–4
03
Step 3
Breathe out slowly through your mouth, counting silently 1–2–3–4
04
Step 4
Hold with your lungs empty (do not breathe in), counting silently 1–2–3–4
Repeat this cycle about 4–6 times, or until your heartbeat slows and your mind feels clearer.
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Exercise 02
Grounding with your five senses Anchor yourself in the present: 5-4-3-2-1
A technique that brings your attention back to the present through your senses, helping to break up panicked thoughts, intrusive memories, or the feeling of being disconnected from the world around you.
When to use it?
When you feel dizzy, unreal or as if you are "floating" away from your body, or when an old memory or emotion comes rushing back too strongly. It is also a very useful exercise when you are supporting someone who is panicking: you can ask them each question in turn so you can do it together.
01
5 things you see around you
02
4 things you can touch/feel
Notice the texture and temperature
03
3 things you hear
04
2 things you smell
05
1 thing you taste
If there is nothing to taste, think of one thing you like about yourself.
Say it out loud or write it down if you can, as this helps the exercise work better.
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Exercise 03
The Look, Listen, Connect model Three steps to bring you back to the present
3L is a simple psychological first aid model for when you are with another person who is in crisis. It helps you support them appropriately without needing to be a psychologist.
When to use it?
When a friend, family member or colleague has just been through a shock - for example after facing discrimination or violence, or after coming out and receiving a negative reaction, or during a moment of emotional difficulty - and you want to be there for them but are not sure what to do.
01
Look
Check whether the person is safe, whether there is any immediate danger in the environment, and observe how they are: are they shaking, crying, silent, panicking or dazed?
02
Listen
Move closer and let them know you are there. Listen without interrupting, without judging and without rushing to offer advice or "solutions". Sometimes it is enough to ask "What do you need right now?" and really listen to the answer.
03
Connect
Help them connect with the specific support they need: a family member they trust, practical information they need, or a professional service or helpline (see the Find support page).
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Exercise 04
Tense, then release
A relaxation technique in which you deliberately tense, then release, each muscle group in your body in turn, helping to release built-up tension and calm the nervous system.
When to use it?
When your body is tense from prolonged stress (shoulders hunched, jaw clenched, hands gripped without you realising), before bed if anxiety is keeping you awake, or after a stressful day or event to help your body settle.
01
Step 1
Sit or lie in a comfortable position, with your eyes closed if you can.
02
Step 2
Start with your feet: tense the muscles for about 5 seconds, notice the tension, then release completely for 10 seconds, paying attention to the difference between the two states.
03
Step 3
Gradually move up to other muscle groups: calves, thighs, stomach, hands (clench into fists), arms, shoulders (lift up towards the ears), and face (scrunch up the face).
04
Step 4
Repeat "tense - hold - release" for each muscle group until you have worked through your whole body.
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SUPPORT
Finding help
If you, or a loved one, need support from friendly, understanding psychological professionals who have experience supporting gay and lesbian people, bisexual people, transgender people and gender-diverse people, ICS would like to introduce the support services below, which offer check-ups and counselling for physical health, sexual health and mental health.
Recognising that you need to be heard and supported, and actively seeking that out, is one of the bravest things a person can do for themselves.
Asking for help is not a sign of weakness. On the contrary, it is also a brave act.
Showing 7 support services
Psychological counselling
Touching Soul Center
Psychological support for LGBTI+ people and their families: low mood, gender-related distress, anxiety, depression, questions about the future, difficulties in family relationships, and couples.
Psychological counselling
Saigon psychology room (Saigon Psychub)
Individual support for stress, anxiety, depression, trauma, burnout and loss of emotional control; counselling for people in the LGBTI+ community.
Online
Let Go Dear psychology room
Online mental health care service with a multidisciplinary approach: psychology, medicine, yoga, mindfulness and other therapies.
Clinic
Glink clinic network
Healthcare, HIV and STI testing, treatment, cosmetic services and health care for transgender people. A nationwide clinic network.
Clinic
Kỳ Hòa Medical Clinic
General medical clinic with a team friendly to the LGBTI+ community, accepting health insurance (BHYT). Appointment bookings: 028 3868 1097, ext. 102.
Clinic
Hải Đăng Social Enterprise
Clinic providing sexual health treatment; an organisation working for equality, health and the comprehensive development of the LGBTI+ community in Vietnam.
Community
Community Development Initiatives Support Centre (SCDI)
Developing intervention packages for children and young people: education, health, mental health, reducing adverse childhood experiences, and drug prevention.