Therapeutic Exercises & Tools
Guided exercises and interactive tools you can use between sessions. No account required — just start.
5-4-3-2-1 Grounding Exercise
A guided sensory awareness exercise to help manage anxiety, panic, and dissociation by reconnecting with the present moment.
Where Do I Feel It? — Body Map
An interactive emotion body map — choose a feeling and tap where you notice it in your body. Builds somatic awareness and helps clients put words to what they feel.
STOP Skill — Guided Crisis Pause
A guided walkthrough of DBT's STOP skill: Stop, Take a step back, Observe, Proceed mindfully. For high-urge moments when reacting on impulse would make things worse.
Urge Surfing — Ride the Wave
Rate the urge, then ride it out with a guided wave timer and mindful prompts instead of acting on it — and watch the intensity fall. Based on Marlatt's relapse-prevention technique.
Love Languages Quiz
A two-minute quiz based on Gary Chapman's five love languages. Find your top way of giving and receiving love, then compare with your partner.
Thought Record
A structured 6-step cognitive behavioral therapy exercise to identify, challenge, and reframe negative automatic thoughts. Saves entries across sessions.
Box Breathing & 4-7-8 Timer
Guided breathing exercises with animated visuals to activate your parasympathetic nervous system and reduce stress.
Safety Plan Builder
Create a personalized safety plan based on the Stanley-Brown model with six structured steps for managing crisis moments.
Mood Tracker
Log your mood on a 1-10 scale, add notes, and visualize patterns over time to better understand your emotional landscape.