Small things that genuinely help
Free, guided exercises you can use right now. No signup, no judgement. Built on evidence-based techniques. Take what helps.
Breathe with the circle
Pick a pattern and follow it. Nothing to download, nothing to sign up to. A few rounds is enough to feel it.
Calm breathing
Five patterns, from a two-minute physiological sigh to 4-7-8 for sleep.
Go to breathing5-4-3-2-1 grounding
Come back to the present when anxiety spikes, using your senses.
Muscle relaxation
Tense and release each muscle group. Reduces anxiety and aids sleep.
Worry journal
Get the heavy thoughts out of your head and onto paper.
Worry time
10 minutes of allowed worry, then let it go. CBT-backed technique.
Sit with someone for a few minutes
Guided, one line at a time, at a pace you can actually follow. No voice, no headphones needed — read it and breathe. You can pause at any point, and nothing is recorded.
Understand what you are going through
Panic attacks
What is happening in your body, and how to ride it out.
Self-help5 exercises to try today
Evidence-based. No equipment, no time needed.
DepressionGetting through a low day
Tiny, doable steps when everything feels too heavy.
SleepSleep and mental health
Why rest feels impossible, and what actually helps.
StressStress and burnout
When the tank runs empty and how to come back.
HelpingSupporting someone
What to say and what not to when someone is struggling.