Feeling anxious or panicky right now?
Guided box breathing and a 5-4-3-2-1 grounding exercise. Nothing is saved.
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If things feel heavy, you are not alone. Choose the topic that best matches what you are dealing with right now, and you will find simple first steps and trusted organizations for deeper support.
Try a Tool Right Now
Ten free, private, interactive tools — nothing to install, nothing tracked.
Prefer to talk it through with an AI assistant you already use? Copy-and-paste prompts for every tool below, made for pasting into a chat.
Stuck on a specific worry?
A private CBT-based thought record to examine it more closely.
Planning for a harder day?
Build a private safety plan: warning signs, coping strategies, people to call.
Low on energy or motivation?
Plan one small, meaningful step and notice how it affects your mood.
Want to notice more of what's going well?
A well-studied gratitude exercise: write down three good things each day, and why.
Curious how your mood changes over time?
Log a quick mood check-in and see a simple trend chart build over time.
Being hard on yourself?
A short 3-step self-compassion practice for moments of self-criticism or struggle.
Caught in a loop of worry?
Log worries as they come up, then process them during a scheduled worry time.
Sleep not adding up?
A CBT-I sleep diary that calculates your sleep efficiency and tracks it over time.
Carrying tension in your body?
A guided progressive muscle relaxation sequence: tense and release 10 muscle groups, one by one.
Topics
Feeling anxious or stressed
Grounding ideas and trusted places for extra support.
Panic Attacks
Fast, practical steps for when panic hits hard.
Feeling low or depressed
Small actions for today and evidence-based resources.
Trouble sleeping
Practical sleep basics and reliable guidance.
Feeling lonely or isolated
Low-pressure ways to reconnect with people.
Grief and loss
Compassionate reminders and support options.
New Parent or Postpartum
Support for the emotional side of a new baby.
Pregnancy Loss
Gentle support after a miscarriage, stillbirth, or infant loss.
Relationship or family stress
Calm communication steps and research-based resources.
Money or work stress
How to make stressors feel more manageable.
Substance use concerns
Judgment-free starting points and helplines.
Supporting someone else
How to help with care, clarity, and safety.
Caregiver Burnout
Specific support for the exhaustion of caring for someone else.
Chronic illness or pain
Pacing, grief for lost abilities, and support for long-term conditions.
ADHD or neurodivergence
Practical, non-judgmental strategies for attention, executive function, and emotional regulation.
Trauma or PTSD
Grounding for flashbacks, what's normal after a frightening event, and when to seek trauma-focused care.
Burnout
Running on empty from work or caregiving, how it differs from depression, and small changes that help.
Anger
Why anger often masks other feelings, in-the-moment techniques that help, and what to do if it's frightening someone you love.
Bullying
Practical steps for bullying at school, work, or online, plus where to find real reporting and support resources.
Self-Harm
Non-judgmental in-the-moment alternatives, when self-harm is a sign to get more support, and how to care for an injury without shame.
Eating Disorders
Signs it may be more than "just a phase," why professional help matters, and how to support someone without focusing on food or weight.
Body Image
Why body image struggles are so common, what genuinely helps, and how they differ from eating disorders.
Finding affordable therapy
Low-cost pathways and where to begin searching.