88 guided tools.
10 ways in.

Whatever kind of hard day it is, there is a structured way through it. Each tool is a short guided session — in text or voice, from a two-minute reset to a deeper 45-minute practice — grounded in named techniques from CBT, ACT, DBT and mindfulness, always in your companion's voice.

These are self-guided wellbeing exercises, not therapy or medical care.

12 of 12 tools

Low Mood

Depressed mood, anhedonia, withdrawal, low motivation

Getting Going With Action

When mood is low, we usually wait to feel like doing something — and the wait gets longer. Want to flip it? Pick something tiny, schedule it, and do it whether or not the feelin…

Grounded in Behavioural Activation (Jacobson, Martell, Lewinsohn)

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Stop the Spiral

Put Your Thoughts on Trial

Some thoughts deserve a real cross-examination. Want to put yours on trial — not you, the thought — and see what the evidence actually shows?

Grounded in Court of Evidence / Thought-on-Trial (Burns, 1980; Beck variant)

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Stop the Spiral

Tackling Rumination

There's a difference between *thinking through* a problem and *thinking in circles* — and they feel almost identical from the inside. Want to look at one of yours together?

Grounded in Rumination-Focused CBT (Watkins, 2011)

Tackling Procrastination

Procrastination isn't laziness — it's your brain protecting you from a feeling. Want to figure out which feeling, and then start the task for just 5 minutes regardless?

Grounded in Procrastination as Emotion Regulation (Pychyl, Steel)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

Grounded in Cognitive Restructuring (Beck, 1979)

Doing Things Differently

Some beliefs feel locked-in until you actually test them in real life. Want to design a tiny experiment that tests one of yours — predict the outcome, do the thing, see what hap…

Grounded in Behavioural Experiments (CBT — Bennett-Levy et al.)

Pleasant Activity Scheduling

Depression deletes the memory of what you used to enjoy. We can rebuild the list — small things, small reps, no pressure to enjoy them at first. Want to draft a week?

Grounded in Pleasant Events Schedule (Lewinsohn)

Self Compassion

Three steps. First: name what's hard. Second: remember others feel this too. Third: offer yourself kindness — out loud, with a hand on your heart. We can do them together now.

Grounded in Neff's Self-Compassion Break

Savoring

Savoring — Bryant's research move. Take one good moment and attend to it fully for 60-90 seconds. Most of us blow past good moments. Want to try with one?

Grounded in Savoring (Bryant) — Positive Psychology

Express Yourself

Self-Forgiveness

Self-forgiveness isn't letting yourself off the hook — it's the harder work of accepting responsibility, feeling honest remorse, repairing where you can, and releasing self-cond…

Grounded in Self-Forgiveness (Enright; Hall & Fincham four-component)

14 of 14 tools

Worry & Anxiety

GAD-like worry, catastrophising, somatic anxiety, panic

Stop the Spiral

Managing Worries

Worry feels like one giant blob. Let's pull each one out, sort it, and give the unsolvable ones a real appointment so they stop showing up at 2am uninvited.

Grounded in Worry Tree (Butler & Hope, 1995) + Worry Postponement (Borkovec)

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

Grounded in Cognitive Restructuring (Beck, 1979)

Stop the Spiral

Put Your Thoughts on Trial

Some thoughts deserve a real cross-examination. Want to put yours on trial — not you, the thought — and see what the evidence actually shows?

Grounded in Court of Evidence / Thought-on-Trial (Burns, 1980; Beck variant)

Doing Things Differently

Some beliefs feel locked-in until you actually test them in real life. Want to design a tiny experiment that tests one of yours — predict the outcome, do the thing, see what hap…

Grounded in Behavioural Experiments (CBT — Bennett-Levy et al.)

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Tackling Perfectionism

Perfectionism feels like a virtue until you notice it's running you. Want to design a small experiment where you do something deliberately B-grade — and see what *actually* happ…

Grounded in Perfectionism-Focused CBT (Shafran, Egan & Wade, 2010)

Tension Release

Jacobson's Relaxation

We're going to deliberately tense and release each major muscle group — not at max effort, around 70% — so your nervous system learns the difference. The relaxation comes from t…

Grounded in Progressive Muscle Relaxation (Jacobson, 1938)

Calming Breaths

Breathe Deeply (Diaphragmatic)

Slower exhale is a direct line to your nervous system's calm switch. We'll do 8-12 paced breaths together — in for 4, hold for 1, out for 6.

Grounded in Diaphragmatic Breathing — Vagal Tone Activation

Tension Release

Body Scan Meditation

We're going to walk attention through your body from feet to crown — not trying to change anything, just noticing. The relaxation, if it comes, comes from not chasing it.

Grounded in MBSR Body Scan (Kabat-Zinn)

New Perspective

Anxiety Submodalities

Anxiety isn't just feelings — it has a sensory shape: how big it is, where it sits, what it sounds like. Want to play with those properties and watch the intensity shift?

Grounded in NLP Submodality Shift — Sensory Distancing

Calming Breaths

Box Breathing

Square breathing — four counts in, four hold, four out, four hold. Equal sides. Want to do 8-12 rounds together?

Grounded in Box Breathing 4-4-4-4 (Navy SEAL technique; structured paced breathing)

Calming Breaths

Physiological Sigh

Fastest stress-reset I know — two quick inhales through the nose, one long exhale through the mouth. One to three cycles often enough. Want to try?

Grounded in Physiological Sigh (Huberman / Walter — double-inhale single-exhale)

Interoceptive Exposure

Panic comes from interpreting normal body sensations as catastrophic — racing heart = heart attack. Interoceptive exposure deliberately induces similar safe sensations to retrai…

Grounded in Interoceptive Exposure for Panic (Barlow)

7 of 7 tools

Sleep

Insomnia, racing thoughts at night, fragmented sleep

Sleep Hygiene Basics

Quick audit — caffeine, screens, bedtime variability, alcohol, room conditions. We pick your top three offenders and change one this week. Hygiene alone won't fix clinical insom…

Grounded in Sleep Hygiene Psychoed (CBT-I components — Bootzin/Spielman)

Wind Down Routine

We're building a pre-sleep sequence — about 60 minutes — that signals to your nervous system that sleep is coming. Want to design it?

Grounded in Stimulus Control + Sleep Onset Routine (Bootzin)

Tension Release

Body Scan Meditation

We're going to walk attention through your body from feet to crown — not trying to change anything, just noticing. The relaxation, if it comes, comes from not chasing it.

Grounded in MBSR Body Scan (Kabat-Zinn)

Stop the Spiral

Worry Postponement Before Bed

Worries don't actually wake you up — your *availability* to them does. Let's get them on paper now and give them a real appointment tomorrow so they stop showing up uninvited.

Grounded in Worry Postponement (Borkovec) — Bedtime Application

Cognitive Shuffle

Pre-sleep rumination runs on coherent narrative. We're going to feed it incoherent random images instead — so the analytical mode loses traction. Want to learn it?

Grounded in Cognitive Shuffle (Beaudoin)

Sleep Restriction Coaching

This is the most evidence-backed insomnia intervention — and it's brutal in week one. Want me to walk you through the calculation, screen for contraindications, and decide if yo…

Grounded in Sleep Restriction Therapy (Spielman, Glovinsky)

Stimulus Control for Insomnia

If you're an insomnia veteran, your bed has become an anxiety cue. Stimulus control rebuilds the bed-sleep association. Five rules. Strict for two weeks. Want to set it up?

Grounded in Stimulus Control Therapy (Bootzin) — CBT-I component

12 of 12 tools

Relationships

Conflict, unmet needs, difficult conversations, isolation, grief

Express Yourself

Empty Chair

There's a Gestalt technique where you imagine someone sitting opposite you — and say the things you haven't said. Then you switch chairs, become them, and respond. It can be pow…

Grounded in Gestalt Empty-Chair Technique (Perls)

Express Yourself

Difficult Conversation Planner

Hard conversations almost always fail at the same place — skipping the facts and going straight to feelings, which makes the other person defensive. Want to build the script tog…

Grounded in DBT DEAR MAN (Linehan) + Stone/Heen Difficult Conversations

Learning to say 'NO'

If 'yes' is your default, 'no' needs scripts — not just one, but three at increasing firmness, because most people only have a soft 'no' and fold when pushed. Want to build yours?

Grounded in Assertiveness Training (Alberti & Emmons)

Stop the Spiral

Tackling Rumination

There's a difference between *thinking through* a problem and *thinking in circles* — and they feel almost identical from the inside. Want to look at one of yours together?

Grounded in Rumination-Focused CBT (Watkins, 2011)

Express Yourself

Talking Space

There's a four-part structure that turns 'they did this terrible thing' into something the other person can actually hear. Want to try it on a current tension?

Grounded in Active Listening + Nonviolent Communication (Rosenberg)

Taking an Opposite Action

Sometimes a feeling pulls you toward an action that makes things worse. DBT has a move for that — checking if the feeling fits the facts, and if not, deliberately doing the oppo…

Grounded in DBT Opposite Action (Linehan)

Find Connection

Build Emotional Support

Loneliness usually isn't 'no people' — it's gaps in the kinds of support you have. Want to map yours and pick one person worth reaching out to this week?

Grounded in Social Support Mapping (Cohen)

Regain Control

A lot of stress comes from trying to change things that aren't yours to change. Want to sort your current concerns into three buckets and figure out where to put your energy?

Grounded in Locus of Control + Circles of Influence (Rotter; Covey)

Tension Release

Managing Relationship Stress

Most relationship pain is suffering caused by trying to control what isn't yours. Want to separate who you want to be from what you wish they'd do — and act from the first one?

Grounded in Hybrid ACT + DBT — Values + Acceptance + Emotion Regulation

Positive Intentions Meditation

Metta is a four-circle practice: send wishes of safety and ease to yourself, to someone you love, to someone you barely know, and to someone difficult. We start and end with you.

Grounded in Loving-Kindness / Metta (Salzberg)

Express Yourself

Forgiveness — REACH

Worthington's REACH — five steps to forgive someone, not for them but for you. Recall, Empathise, Altruistic gift, Commit, Hold. Want to walk it through with one specific person?

Grounded in REACH Model of Forgiveness (Worthington)

Find Connection

Continuing Bonds

Modern grief research says the goal isn't closure — it's a transformed, continuing bond. Want to think about how you stay connected to them now?

Grounded in Continuing Bonds (Klass, Silverman, Nickman) — modern grief therapy

10 of 10 tools

Confidence

Self-doubt, imposter feelings, avoidance

Learning to say 'NO'

If 'yes' is your default, 'no' needs scripts — not just one, but three at increasing firmness, because most people only have a soft 'no' and fold when pushed. Want to build yours?

Grounded in Assertiveness Training (Alberti & Emmons)

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

Grounded in Cognitive Restructuring (Beck, 1979)

Tackling Procrastination

Procrastination isn't laziness — it's your brain protecting you from a feeling. Want to figure out which feeling, and then start the task for just 5 minutes regardless?

Grounded in Procrastination as Emotion Regulation (Pychyl, Steel)

Mountain Meditation

There's a meditation where you become a mountain. Weather rolls across — clouds, storms, sun — and the mountain remains. The point: you are the mountain, not the weather. Want t…

Grounded in Kabat-Zinn Mountain Meditation

Stairway to Confidence

Confidence isn't a feeling that arrives one day — it's built one almost-too-easy step at a time. Want to design a five-step ladder for one thing you've been avoiding?

Grounded in Graded Exposure / Fear Hierarchy (Wolpe, Marks)

Self Compassion

Three steps. First: name what's hard. Second: remember others feel this too. Third: offer yourself kindness — out loud, with a hand on your heart. We can do them together now.

Grounded in Neff's Self-Compassion Break

Grow Your Confidence

Confidence often hides in moments you've forgotten. We're going to retrieve a specific time you knew what you were doing, inhabit it fully, and turn it into an identity statemen…

Grounded in Resource State Retrieval + Values-Based Identity Priming

Compassionate Self

CFT has a powerful move — build a compassionate version of yourself with the qualities you'd most want, then speak to your current pain from inside that version. Want to try?

Grounded in Compassionate-Focused Therapy — Compassionate Self (Gilbert)

New Perspective

Best Possible Self

Best Possible Self — King's exercise. Imagine your life 5-10 years from now where things went well — not perfectly, just well. Write it for 5-10 minutes. Want to start?

Grounded in Best Possible Self (King) — Positive Psychology

16 of 16 tools

Work Related Stress

Overwhelm, deadlines, boundary issues, burnout signals

Regain Control

A lot of stress comes from trying to change things that aren't yours to change. Want to sort your current concerns into three buckets and figure out where to put your energy?

Grounded in Locus of Control + Circles of Influence (Rotter; Covey)

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Organize Your Day

Five minutes, no philosophy. Let's get your tomorrow on a single page with realistic time blocks and one protected most-important-thing.

Grounded in Time-Blocking + Realistic Capacity

Express Yourself

Difficult Conversation Planner

Hard conversations almost always fail at the same place — skipping the facts and going straight to feelings, which makes the other person defensive. Want to build the script tog…

Grounded in DBT DEAR MAN (Linehan) + Stone/Heen Difficult Conversations

Learning to say 'NO'

If 'yes' is your default, 'no' needs scripts — not just one, but three at increasing firmness, because most people only have a soft 'no' and fold when pushed. Want to build yours?

Grounded in Assertiveness Training (Alberti & Emmons)

Tackling Procrastination

Procrastination isn't laziness — it's your brain protecting you from a feeling. Want to figure out which feeling, and then start the task for just 5 minutes regardless?

Grounded in Procrastination as Emotion Regulation (Pychyl, Steel)

Understand Procrastination

Most people think procrastination = laziness. The research says something different. Want to understand what's actually happening when you put things off?

Grounded in Psychoeducation — Pychyl's Emotion-Regulation Account

Stop the Spiral

Managing Worries

Worry feels like one giant blob. Let's pull each one out, sort it, and give the unsolvable ones a real appointment so they stop showing up at 2am uninvited.

Grounded in Worry Tree (Butler & Hope, 1995) + Worry Postponement (Borkovec)

Tackling Perfectionism

Perfectionism feels like a virtue until you notice it's running you. Want to design a small experiment where you do something deliberately B-grade — and see what *actually* happ…

Grounded in Perfectionism-Focused CBT (Shafran, Egan & Wade, 2010)

Urgent Important Matrix

Want to see why your week feels reactive? There's a 2x2 that exposes it in about 10 minutes — and once you see your default quadrant, you can't unsee it.

Grounded in Eisenhower Matrix (popularised by Covey)

Positive Intentions Meditation

Metta is a four-circle practice: send wishes of safety and ease to yourself, to someone you love, to someone you barely know, and to someone difficult. We start and end with you.

Grounded in Loving-Kindness / Metta (Salzberg)

WOOP

WOOP — Wish, Outcome, Obstacle, Plan. Oettingen's research-backed move that beats just-visualising-success because it includes the obstacle. Want to apply it to one goal?

Grounded in WOOP — Mental Contrasting + Implementation Intention (Oettingen)

Two-Minute Rule

If you want to build a habit, you don't need motivation — you need a 2-minute version. 'Read for 30 minutes' fails. 'Open the book' works. Want to shrink yours?

Grounded in Two-Minute Rule — Habit Initiation (Clear, Fogg)

Energy Audit

Burnout isn't 'too much work' — it's depletion outpacing replenishment. Want to audit yours: what drains you, what fills you, and rebalance?

Grounded in Energy Audit — Burnout Recovery (Maslach-informed)

Implementation Intentions

There's a research-backed format that beats 'I'll try' by 2-3x — it's called an implementation intention: if-then. Want to convert one of your goals?

Grounded in Implementation Intentions (Gollwitzer)

Pomodoro

Pomodoro — 25 minutes focused work, 5 minute break. After 4 rounds, a longer break. Want to set one up for a task you're procrastinating on?

Grounded in Pomodoro Technique (Cirillo)

11 of 11 tools

Staying in the Present

Disconnection, dissociation, anxious future-tripping

Tension Release

Body Scan Meditation

We're going to walk attention through your body from feet to crown — not trying to change anything, just noticing. The relaxation, if it comes, comes from not chasing it.

Grounded in MBSR Body Scan (Kabat-Zinn)

Balance Yourself

When stress hits, attention goes lopsided. We're going to do a slow sweep — left side, right side, both — to restore symmetry.

Grounded in Bilateral Attention / Equanimity Meditation

Mindful Eating

We're going to eat one small thing — slowly, with attention to every sensation. Not for food appreciation — for training the muscle of close attention.

Grounded in MBSR Raisin Exercise (Kabat-Zinn)

Attention Training

This isn't mindfulness — it's executive-attention training. We use external sounds as anchor points to retrain how attention moves. The payoff: realising attention is a resource…

Grounded in Attention Training Technique (Wells — Metacognitive Therapy)

Detach Mindfully

There's a difference between *being* a thought and *noticing* a thought. ACT calls the second one defusion. Want to try it on a thought that's been sticky for you?

Grounded in ACT Cognitive Defusion (Hayes)

Ground Yourself (Five Senses)

When your mind is racing, the senses are an exit door. We're going to name five things you see, four you can touch, three you hear, two you smell, one you taste — slowly.

Grounded in 5-4-3-2-1 Grounding (trauma-informed)

New Perspective

Anxiety Submodalities

Anxiety isn't just feelings — it has a sensory shape: how big it is, where it sits, what it sounds like. Want to play with those properties and watch the intensity shift?

Grounded in NLP Submodality Shift — Sensory Distancing

Self Compassion

Three steps. First: name what's hard. Second: remember others feel this too. Third: offer yourself kindness — out loud, with a hand on your heart. We can do them together now.

Grounded in Neff's Self-Compassion Break

Grow Your Confidence

Confidence often hides in moments you've forgotten. We're going to retrieve a specific time you knew what you were doing, inhabit it fully, and turn it into an identity statemen…

Grounded in Resource State Retrieval + Values-Based Identity Priming

RAIN

RAIN is four moves for hard emotion — Recognize, Allow, Investigate, Nurture. Want to walk through it with what's present right now?

Grounded in RAIN — Mindfulness for Difficult Emotion (Brach)

Values Clarification

Values aren't goals — they're directions. Things like connection, honesty, creativity, growth. Once you know yours, action gets a north star. Want to map them?

Grounded in Values Clarification — ACT (Hayes)

8 of 8 tools

Think, Act, Feel Better

Generic CBT entry-point; first-time CBT users

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Getting Going With Action

When mood is low, we usually wait to feel like doing something — and the wait gets longer. Want to flip it? Pick something tiny, schedule it, and do it whether or not the feelin…

Grounded in Behavioural Activation (Jacobson, Martell, Lewinsohn)

Doing Things Differently

Some beliefs feel locked-in until you actually test them in real life. Want to design a tiny experiment that tests one of yours — predict the outcome, do the thing, see what hap…

Grounded in Behavioural Experiments (CBT — Bennett-Levy et al.)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

Grounded in Cognitive Restructuring (Beck, 1979)

Stop the Spiral

Managing Worries

Worry feels like one giant blob. Let's pull each one out, sort it, and give the unsolvable ones a real appointment so they stop showing up at 2am uninvited.

Grounded in Worry Tree (Butler & Hope, 1995) + Worry Postponement (Borkovec)

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Wise Mind

DBT has a concept — Wise Mind. The place where emotion and reason both have a vote. Want to access it for a decision you're sitting with?

Grounded in Wise Mind — DBT (intersection of Emotion Mind and Reasonable Mind — Linehan)

Radical Acceptance

Suffering equals pain times resistance. Radical Acceptance — a DBT concept — isn't approval. It's stopping the inner war with what already is. Want to try it on one specific thing?

Grounded in Radical Acceptance — DBT (Linehan)

9 of 9 tools

Living with Discomfort

Coping with persistent discomfort, flare-ups, and the stress they bring

Activity Pacing

Most chronic pain pacing isn't about how much you can do today — it's about what you can do every day for two weeks without crashing. Want to set your real quota?

Grounded in Activity Pacing (CBT-CP — Otis, Thorn)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

Grounded in Cognitive Restructuring (Beck, 1979)

Flare-up Essentials

Flares destroy executive function — by the time you're in one, you can't plan well. Want to build a written plan now, while the head is clear, that you can pull out mid-flare?

Grounded in Pain Flare-up Management Plan (CBT-CP relapse prevention)

Ease Your Pain

We're not trying to eliminate pain — we're shifting where attention rests. Want to build a safe place in your mind and spend ten minutes there?

Grounded in Guided Imagery for Pain — Safe-Place Visualisation

Relieve Pain

This is the counter-intuitive one. Instead of pulling attention away from pain, we go *toward* it — investigating its qualities. The sensation often shifts when narrative soften…

Grounded in Mindful Attention to Pain — Paradoxical (CBT-CP / MBSR for chronic pain)

Soothing Discomfort

Many people with chronic pain end up at war with their body. We're going to slowly, carefully turn that around — directing kindness to the painful part itself. About 45 minutes.

Grounded in Loving-Kindness Applied to Painful Body (Salzberg-style metta inward)

Calming Breaths

Breathe Deeply (Diaphragmatic)

Slower exhale is a direct line to your nervous system's calm switch. We'll do 8-12 paced breaths together — in for 4, hold for 1, out for 6.

Grounded in Diaphragmatic Breathing — Vagal Tone Activation

Tension Release

ACCEPTS — Distress Tolerance

ACCEPTS is the DBT distract menu — when you can't solve and can't accept yet. Want to walk through and pick two or three for right now?

Grounded in ACCEPTS — DBT Distract Skills (Linehan)

Urge Surfing

Urges feel like they'll last forever. They don't — they crest and fall in 15-30 minutes if you don't feed them. Want to surf one instead of fighting it?

Grounded in Urge Surfing — Mindfulness for Cravings (Marlatt)

11 of 11 tools

Psych-ed

Curiosity, learning, understanding their own patterns

Understanding the CBT Cycle

Quick conceptual primer — the model that powers half of modern psychotherapy. Once you see your own loop in it, you can't unsee it.

Grounded in Psychoed — CBT triangle

Understanding Cognitive Distortions

Your brain has favourite kinds of biased thinking — most people have 2-3 default flavours. Want to learn the menu and figure out yours?

Grounded in Psychoed — Burns' 10 Distortions

Understanding Anxiety

Anxiety isn't a flaw — it's an over-tuned threat detection system. Once you understand what it's actually doing, the relationship to it changes. Want the primer?

Grounded in Psychoed — Threat Detection / Polyvagal basics

Understanding Depression

Depression is a system — not a personality flaw, not a willpower failure. Want to understand the loop that's keeping it running?

Grounded in Psychoed — Depression as System

Understanding Stress Response

Stress isn't one thing — there's acute (helpful) and chronic (corrosive). Want to understand the difference and identify your signature?

Grounded in Psychoed — Acute vs Chronic, Allostatic Load, Polyvagal

Understand Procrastination

Most people think procrastination = laziness. The research says something different. Want to understand what's actually happening when you put things off?

Grounded in Psychoeducation — Pychyl's Emotion-Regulation Account

Understanding Perfectionism

Most people use 'perfectionist' as a humble brag. The clinical version is different — and harmful. Want to learn where you sit on the spectrum?

Grounded in Psychoed — Healthy Striving vs Clinical Perfectionism (Shafran)

Understanding Sleep

Most people don't know how sleep actually works — and if you have insomnia, knowing helps. Want a 10-minute primer?

Grounded in Psychoed — Two-Process Model (Borbely), Sleep Architecture

Understanding Mindfulness

Most people get mindfulness wrong — they think it's clearing the mind. It isn't. Want a quick primer + 60 seconds of actually doing it?

Grounded in Psychoed — Kabat-Zinn's Seven Attitudinal Foundations

Window of Tolerance

Window of Tolerance — Siegel's model. There's an optimal zone where you can think and feel. Above it: hyperarousal. Below: hypoarousal. Knowing where you are tells you which too…

Grounded in Psychoed — Window of Tolerance (Siegel)

SUDS Rating

SUDS — Subjective Units of Distress, 0-100. Tool you'll use across other tools. Want a quick orientation?

Grounded in Subjective Units of Distress Scale (Wolpe)

Voice It Out

Two quick ways to talk it through

Not every moment needs a structured tool. Sometimes you just need to go deeper on one thought — or get it off your chest.

Reflect

Go one layer deeper into a single thought.

Your companion stays on one thread instead of jumping around — asking, reflecting back, and gently reframing until you leave with one clear takeaway.

Vent

Let it out, and feel lighter.

Say whatever's sitting on you. Your companion listens far more than it talks and validates how you feel — no advice or fixes unless you ask — and helps you settle by the end.

88 guided tools, plus Vent and Reflect

Every tool and session lives inside ManoYatra — free to start, in your language.

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ManoYatra is a general-wellness and self-reflection companion, not a medical or diagnostic service. We do not make clinical diagnoses, prescribe treatment, or replace a licensed professional. In a crisis, please reach professional human help.