Free · private · no sign-up
Free mental health tools
21 free, private tools: a feelings wheel, thought record, PHQ-9 and GAD-7 screeners, an attachment reflection, breathing and grounding guides and more. No sign-up.
Calm down now
For the moments when your body is ahead of your mind.
Calm down5-4-3-2-1 GroundingA guided, step-by-step version of the 5-4-3-2-1 grounding technique for anxiety, panic and dissociation.Open the tool Calm downBreathing PacerAn animated breathing guide with box breathing, 4-7-8, slow-exhale breathing and the physiological sigh.Open the tool Calm downWindow of Tolerance Check-InAnswer a few quick questions to see whether you’re above, inside or below your window of tolerance, with tools matched to your state.Open the tool Calm downWorry TimeWrite worries down as they come, park them until your daily worry time, then sort them into solvable and not.Open the tool Calm downSelf-Compassion BreakA guided, three-step self-compassion break you can do in two minutes when you’re being hard on yourself.Open the tool
Understand yourself
Private reflections and screeners. Starting points, not diagnoses.
ReflectAttachment Style ReflectionA free attachment style quiz with no email or sign-up. See where you fall on attachment anxiety and avoidance, with gentle next steps.Open the tool ReflectPeople-Pleasing ReflectionA private self-reflection on people-pleasing patterns, with a gentle summary and practical first steps.Open the tool ReflectEmotional Neglect ReflectionA gentle reflection on signs often associated with childhood emotional neglect. Private, not a diagnosis.Open the tool ReflectDepression Screener (PHQ-9)The PHQ-9, a widely used depression screening questionnaire. Your answers stay on your device. A screen, not a diagnosis.Open the tool ReflectAnxiety Screener (GAD-7)The GAD-7, a widely used anxiety screening questionnaire. Private and free. A screen, not a diagnosis.Open the tool ReflectValues CompassPick and rank your top five personal values, then choose one small action for each this week.Open the tool ReflectJournal Prompt GeneratorGet a therapist-style journal prompt by topic: inner child, anxiety, relationships, self-worth, grief and more.Open the tool
Build a skill
The skills therapists teach, step by step.
Build a skillInteractive Feelings WheelTap from a core emotion to a precise word, then see what you might need. A printable-quality feelings wheel for adults.Open the tool Build a skillCBT Thought RecordThe classic seven-column CBT worksheet, step by step. Saves privately to your device so you can review patterns.Open the tool Build a skillBoundary Script BuilderChoose the situation, your limit and your tone, and get a short, kind boundary script you can edit and copy.Open the tool Build a skillName-a-Need BuilderBuild a clear, kind request in four steps: observation, feeling, need and request.Open the tool Build a skillApology BuilderBuild an honest apology in four parts, with gentle warnings for phrases that undo it.Open the tool Build a skillThinking Trap SpotterType a thought, tick the cognitive distortions it contains, and get questions to find a more balanced view.Open the tool
Plan and prepare
For therapy, budgets and tracking your mood.
PlanTherapy Session PrepA simple template to capture what happened this week, what you want to talk about and questions for your therapist.Open the tool PlanTherapy Cost CalculatorEstimate what therapy might cost you in a year, with or without insurance, weekly or every other week.Open the tool PlanMood TrackerA private 30-day mood tracker with notes. See patterns in mood, sleep and energy. Stays on your device.Open the tool
The weekly letter
One therapist word, one idea, one small practice
A short, warm email every week: a word therapists use, what it means for your life, and something gentle to try. No spam, no pressure.