For you

Self-help tools

Simple, practical tools you can use whenever you need them — to check in with yourself, calm a hard moment, work through a worry, or make a plan. They’re free, they’re yours, and everything you type stays private on your own device.

Completely private

Nothing is sent to us or saved to an account. It lives in your browser.

No jargon, no judgment

Written in plain language, for real life. Use what helps, skip what doesn’t.

Yours to keep

Print or save anything as a PDF to keep, or to share with your therapist.

Need to talk to someone now?Call or text 988 any time, orsee all crisis resources →

Check in with yourself

Quick ways to notice how you’re really doing — no right answers, just a clearer picture over time.

Daily mood check-in

Log your mood, energy, and sleep in under a minute, and watch the patterns build over time.

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Stress thermometer

Rate your stress right now, see where your body is holding it, and get coping ideas that match.

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Sleep tracker

Log your nights, spot what’s getting in the way, and pick up simple habits for better rest.

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Gratitude journal

Three good things a day, a rotating prompt, and a streak to keep you going — with a gentle mood trend.

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Recovery tracker

A daily recovery check-in — log cravings and triggers, celebrate your support and self-care, count the days, and reach your milestones.

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Habit tracker

Build the small daily habits that add up — check off your habits each day, watch your streaks grow, and see a month at a glance.

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Cope in the moment

Hands-on tools for when feelings get big and you need something to do right now.

Grounding exercises

Guided 5-4-3-2-1, box breathing with an animated timer, a body scan, and safe-place visualization.

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Coping toolkit builder

Build your own go-to list of things that help — then print a coping card to keep with you.

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TIPP skills card

Four fast, body-based skills for when everything is too much — with guided timers and a printable wallet card.

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Activity planner

Plan your week, guess how much you’ll enjoy each thing, then rate how it actually felt — and see what really lifts you.

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Mindfulness timer

A guided meditation timer with gentle interval chimes, ambient rain or ocean sounds, and an optional breathing guide — plus a quiet log of your practice.

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Fear ladder builder

Face fears one gentle step at a time — list what scares you, rank each 0–10, and track your anxiety before, during, and after.

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Work with your thoughts

Our thoughts aren’t always facts. These tools help you catch, check, and soften the unhelpful ones.

Thought record

Walk a tough moment from situation to feeling to thought — and land on a kinder, more balanced view.

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Thinking traps guide

Learn the 15 sneaky patterns your mind falls into, with everyday examples, reframes, and a quiz.

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Brain & mental-health explorer

An interactive brain map — pick a condition and watch the regions light up, in plain language or clinical detail.

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Worry time

Park a worry now, deal with it later. Schedule a short worry time, then decide: act on it, or let it go.

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Work with your feelings

Big emotions make sense once you understand them. These tools help you name what you feel, hear what’s underneath, and find your way back to steady.

Emotion check-in

Name the feeling, rate it, and trace it — the trigger, where it lands in your body, the urge, and what helped.

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Anger iceberg

Anger is the tip you see — click below the waterline to find the hurt, fear, or loneliness underneath it.

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Nervous system explainer

A plain-language guide to fight, flight, freeze, and fawn, your window of tolerance, and how to steady yourself.

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Wise mind

Between hot emotion and cool logic sits your wise mind. See how the two overlap, then practice finding the steady middle in real situations.

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Be kinder to yourself

Tools for treating yourself the way you’d treat someone you love — and figuring out what really matters.

Self-compassion exercises

Three gentle exercises: a compassionate letter, a caring-friend visualization, and a common-humanity reflection.

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Values card sort

Sort a deck of value cards into what’s core, nice-to-have, and not-for-you — and find your top five.

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Boundaries workbook

Learn the kinds of boundaries, see where yours feel tender, and practice saying it — kindly and clearly.

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Relationship check-in

A private look at how a relationship is going — your communication, conflict style, and ways to repair and be heard.

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Speaking-up scripts

Ask for what you need, keep the relationship, and hold onto your self-respect. Build a script with DBT’s DEAR MAN, GIVE, and FAST — then print a card.

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Communication skills builder

Build an “I feel… when… because… I need…” statement, brush up on listening, and see the difference between passive, assertive, and aggressive — with de-escalation phrases and practice.

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My support network map

Map the people around you in three circles — inner, middle, and outer — with how each one helps. See your support drawn out, and print it to keep.

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Understand what’s going on

Plain-language guides to the things that can feel confusing or scary — therapy, medication, and diagnoses — with no jargon and no judgment.

What is therapy?

A friendly walkthrough of a first session, the main types of therapy explained simply, how to find someone, what to ask, and your rights as a client.

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Medication questions

Honest answers to the questions people actually have about psychiatric medication — will it change me, how long until it works, side effects, stopping, and more.

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Understanding your diagnosis

Plain-language guides to common diagnoses — what it is, what it can feel like, what helps, what it doesn’t mean, and where to go next.

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Get the most from support

Little ways to make your time with a therapist or counselor go further — so you leave feeling heard.

Session prep worksheet

Sort your thoughts before an appointment: what happened, what you want to cover, what you’re avoiding, and this week’s wins.

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Am I ready for therapy?

A gentle 10-question check-in on where you are with starting therapy — no wrong answers, and real next steps whatever you find.

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Find & keep work

Practical, private tools for the job search — build a resume and cover letter, prep for interviews, and keep track of it all. Part of our full Employment & Jobs section.

Resume builder

Fill in your details, pick a template for your situation, and copy or print a clean resume.

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Cover letter builder

Build a tailored, one-page cover letter from a proven structure — then copy or print it.

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STAR story bank

Turn your experiences into strong behavioral-interview answers using the STAR method, and keep a bank to review.

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Job application tracker

Keep every application, contact, and follow-up in one private place, and see your progress at a glance.

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Stay safe

A plan for the hardest moments — kept close, kept private, kept yours.

My safety plan

A step-by-step plan for tough moments: your warning signs, what helps, who to reach, and your reasons to keep going.

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My crisis card

A wallet-sized card for the hardest moments — your warning signs, what helps, the people and numbers to call, and 988 already filled in. Print it and keep it close.

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My relapse prevention plan

A plan to protect your progress — your triggers, early warning signs, the coping moves that work for each, your daily routine, supports, and meetings. Printable and saved on your device.

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A note on these tools. They’re here to support you, not to diagnose you or replace working with a real person. If something you find here brings up a lot, that’s worth talking through with a therapist or doctor. Find someone in New Hampshire →