Tools

Tools for looking after your mind

Practical exercises based on approaches used in NHS talking therapies. Use any of them straight away. Everything is saved privately on your device, or you can sign in to sync.

Calm down in the moment

Breathing exercises

Slow things down with a guided, animated breathing pace: box, 4-7-8 or calm breathing.

2–5 minutes · Open

5-4-3-2-1 grounding

Bring yourself back to the present by gently noticing what’s around you.

3 minutes · Open

Understand your thoughts and feelings

Mood tracker

Check in each day and see your patterns on a chart and a calendar.

1 minute a day · Open

Thought record

A CBT exercise to untangle a difficult thought and find a more balanced view.

10 minutes · Open

Guided journal

Gentle prompts to help you write things down and make sense of them.

5–15 minutes · Open

Check in and plan ahead

Anxiety & depression self-check

The PHQ-9 and GAD-7 questionnaires used by NHS services, scored privately.

3 minutes · Open

Safety plan

Write a personal plan to help you stay safe and get through moments of crisis.

15 minutes · Open