Tools
What you can do now
Two kinds of tool. Worksheets are yours over time — you fill them in, they’re saved, you come back to them. Techniques are for the moment — 1 to 10 minutes, done when you need them.
Worksheets
See all (16) →Fillable tools that get richer over time. Saved to your profile. The companion can read them and comment.
16 worksheets — from “My load” to “Seasonal review”
Naming the load, values, boundaries, an energy budget, letters to your future self, and more.
When you don’t know what to do
Short interactive flows for hard moments and decisions. A few questions — and one clear next step.
What do I do right now?
· CrisisFast navigation in an acute moment
What do I need right now?
· CrisisDifferent states call for different tools
Should I say "yes" or "no"?
· DecisionBefore you answer a request
The worry tree
· ReflectionAm I worrying about something real — or about noise?
When should I look for help — and what kind?
· NavigationA companion, a therapist, or a crisis line?
Which path should I start?
· NavigationOne recommendation, not a list
Technique library
A small library, drawn from the 8 books. Each technique takes 1 to 10 minutes. Tap one — I’ll tell you when and how.
I need something for…
20 techniques
4-7-8 breathing
1:30Calms the nervous system in 60 seconds
5-4-3-2-1 grounding
5:00Brings you back to here and now through your senses
4-4-4-4 box breathing
4:00Steadies you when you're above your window of tolerance
The STOP practice
2:00An immediate emotional pause
A container for emotions
5:00A temporary safe place for heavy feelings
Body scan
10:00Reconnecting with the body without judgement
Self-compassion
10:00For when you are your own harshest critic
The worry tree
8:00A systematic way to break worry cycles
Emotional surfing
5:00Riding the wave instead of fighting it
Connecting with values
10:00For when you've lost your why
Labelling your thoughts
3:00Distance from intrusive thoughts
Progressive muscle relaxation
10:00Releasing physical tension
Worry time
15:00Gather your worries into one place, at one time
Brain dump
10:00Empty an overloaded mind onto paper
Challenging the thought
8:00Check whether an anxious thought is a fact or an interpretation
Postponing anxiety
2:00The "not now" technique
Mental reset
3:00A short border between two tasks or two worlds
The physiological sigh
1:00The fastest way to bring tension down — in 30 seconds
Opposite action
5:00When an emotion pushes you towards something that makes it worse
Behavioural activation
5:00When you don't feel like anything — the action comes before the wanting