— Toolkit
Self-help
Evidence-informed tools for hard moments.
Short practices designed to reduce overwhelm, regulate emotions, and help you return to steady ground.
01 · Breath
1-minute breathing reset.
- 4Inhale
- 4Hold
- 6Exhale
- 2Pause
02 · Ground
5-4-3-2-1 grounding.
- 5things you can see
- 4things you can feel
- 3things you can hear
- 2things you can smell
- 1thing you can taste
03 · Reframe
CBT reframe starters.
"I always fail."
I am struggling right now, but I have handled hard things before.
"Nobody cares about me."
I feel isolated right now, but support is still available and I can ask for it.
"If I rest, I am weak."
Rest helps my nervous system recover so I can function better.
— IV.
Mood check
How are you right now?
A simple 1-to-10 read. Use it to gently calibrate what your day needs.
5/ 10
HeavySteadyLifted
Today
Moderate day. Keep momentum with a short walk, mindful break, and realistic task list.