Practical, evidence-based tools to support your mental health journey — anytime, anywhere. Complement your therapy with these interactive exercises.
Check in with yourself throughout the day. Tracking your mood patterns helps you and your therapist understand what triggers positive and challenging emotions.
No entries yet. Start tracking your mood above!
Controlled breathing activates your parasympathetic nervous system, reducing stress and anxiety in minutes. Try one of these evidence-based techniques.
Deep, rhythmic breathing slows your heart rate, lowers blood pressure, and signals to your brain that you're safe. The Box Breathing technique is used by Navy SEALs to stay calm under pressure. The 4-7-8 technique is particularly effective for anxiety and sleep. Practice regularly for best results.
When you feel overwhelmed or disconnected, use your five senses to bring yourself back to the present moment. This technique is especially helpful during anxiety or panic.
How to use: Pause and look around you. For each sense category below, identify and write down the number of things listed. This engages your prefrontal cortex and reduces the fight-or-flight response.
Writing about your thoughts and feelings can be incredibly therapeutic. Use these prompts to deepen your self-reflection and gain new insights.
Focusing on small moments of joy trains your brain to notice positive experiences throughout your day.
Positive affirmations help rewire negative thought patterns. Read them aloud, feel their meaning, and let them guide your mindset.
I am doing the best I can, and that is enough.
No saved affirmations yet. Tap the heart to save your favorites.
Small, consistent acts of self-care build resilience over time. Use this checklist to ensure you're nurturing yourself today.
Evidence-based strategies you can apply immediately to manage stress, anxiety, and low mood.
Hold an ice cube in your hand or place it on your wrist. The intense cold sensation can interrupt anxiety loops and bring you back to the present moment instantly.
Set a daily time to stop using screens. Put your phone in another room for at least one hour before bed. Your sleep quality and anxiety levels will improve.
Create playlists for different emotional states. Upbeat music can lift your mood, while calm instrumental music can reduce anxiety and help you relax.
If a task takes less than 2 minutes, do it now. Small completed tasks build momentum and give you a sense of accomplishment that combats overwhelm.
Research shows just 20 minutes in nature significantly lowers cortisol levels. Visit a park, tend to plants, or even watch birds from your window.
Don't wait until you're in crisis. Check in with a friend, family member, or therapist when you first notice things feeling heavy. Prevention is powerful.
If you or someone you know is in crisis, help is available 24/7. You are not alone, and these services are free and confidential.
Call or text 988 for free, confidential support 24/7 in the US. Available for people in suicidal crisis or emotional distress.
Connect with a trained crisis counselor by text. Available 24/7 for those experiencing a mental health crisis.
Free, confidential support for those experiencing domestic violence. Available 24/7 with text and chat options.
If you or someone else is in immediate danger, please call 911 or go to the nearest emergency room immediately.
These self-help tools are designed to complement — not replace — professional mental health treatment. They are educational resources and are not a substitute for therapy, medical advice, or crisis intervention. If you are experiencing a mental health emergency, please contact a crisis hotline or emergency services immediately.