Self-Help Tools
Tools and exercises for managing your mental health
Mental Health Tools & Exercises
Mindfulness & Meditation
Mood Tracking
Coping Strategies
Self-Care Resources
Featured Tools
Breathing Exercises
Deep breathing exercises can help reduce anxiety, lower blood pressure, and promote relaxation. Here are some simple techniques you can try:
4-7-8 Breathing
- Inhale through your nose for 4 counts
- Hold your breath for 7 counts
- Exhale through your mouth for 8 counts
- Repeat 4 times
Box Breathing
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat
Grounding Techniques
Grounding techniques help you stay present and connected to the here and now, especially useful during anxiety or panic attacks.
5-4-3-2-1 Technique
- Name 5 things you can see
- Name 4 things you can touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
Daily Mood Journal
Keeping a mood journal can help you identify patterns, triggers, and effective coping strategies.
Daily Mood Check-In
- Date: [Today's date]
- Mood (1-10): [Rate your mood]
- Energy Level: [Low/Medium/High]
- Sleep Quality: [Rate 1-10]
- Stress Level: [Rate 1-10]
- Activities Today: [List what you did]
- Triggers: [What affected your mood?]
- Coping Strategies Used: [What helped?]
- Gratitude: [3 things you're grateful for]
Recommended Apps
Important Notice
These self-help tools are meant to complement professional treatment, not replace it. If you're experiencing severe symptoms or are in crisis, please seek professional help immediately.
Remember that everyone's mental health journey is unique. What works for one person may not work for another. Be patient with yourself and don't hesitate to reach out for professional support when needed.