Home/Tools
Free tools you can use right now.
Eleven practical tools that run entirely inside your own browser. Nothing is uploaded, nothing is tracked, and anything you save stays on this device until you clear it. You do not need to be my patient to use any of them.
A word before you start. These tools are educational. They are not assessment instruments, they do not diagnose anything, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988.
Guided breathing
Five patterns. Follow the circle — expand as it grows, release as it shrinks.
Ready when you are
If breathwork makes you feel worse — dizzy, more panicky, detached — stop and switch to grounding below. That reaction is common in people with panic or trauma histories and it is information, not failure. Start with the longer out-breath pattern next time, and keep your eyes open.
5–4–3–2–1 grounding
For panic, dissociation, or any moment when your mind has left the room without you.
Typing is optional — naming them silently works just as well. What matters is the deliberate switch from thinking to sensing. Most people need two passes.
Progressive muscle release
Eight muscle groups, tensed and released in sequence. About four minutes. Excellent before sleep.
Sit or lie somewhere you will not be interrupted, then press begin.
Skip any group that hurts, and never tense to the point of cramp. If you have an injury or a condition affecting muscle or nerve function, check with your physician first.
Fourteen-day mood tracker
One tap a day. Patterns you cannot see from inside a week usually show up over a fortnight.
How is today, overall?
Bringing a fortnight of this to a first appointment tells me more in ten seconds than twenty minutes of recollection can.
Wellbeing check-in
Six questions, sixty seconds. A structured way to notice what you have been carrying.
Sleep reflection
Tick anything that sounds like your week. You will get the specific advice that matches.
Journal prompts
Twenty-four questions worth actually answering. Press for a new one whenever you like.
The gratitude jar
Add small things as they happen. On a hard day, draw one out. 0 in the jar.
The evidence for gratitude practices is modest but real — and it depends on specificity. “My sister” does less than “my sister called on Tuesday when she did not have to”.
CBT thought record
The core exercise of cognitive-behavioural therapy. Works best on one specific moment, not a general mood.
A two- or three-point drop is a good outcome. If it does not move at all, the thought underneath is usually a deeper belief — and that is exactly the kind of thing worth bringing to session.
Values compass
Choose the five that are most yours. 0 of 5
Worry window
Park a worry here now, and deal with it at a set time later. Postponement works far better than suppression.
How to run a worry window
Pick fifteen minutes at the same time each day — early evening works best, never right before bed. When a worry arrives outside that window, write it here and tell yourself, honestly, that you will get to it. In the window, take each one and sort it: something I can act on gets a single next step; nothing to do right now gets acknowledged and left. The point is not to worry less by force. It is to stop worry from having the run of the whole day.
When tools are not enough
That is not a failure of effort.
Self-help does a great deal, and there is a point past which it does not do enough on its own. If you have been trying hard and it is not shifting, that is precisely the moment to bring someone else in.