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.
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.
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.
Finding affordable therapy
Low-cost pathways and where to begin searching.