Why try it? A short breathing break may help you slow down, notice how you feel, and make space before your next step. Follow the circle gently—do not force or hold your breath.
Ready?
A LIVE ONE-MINUTE BREAK
60 SEC
REASON 1 OF 6A pause can put a little space between a feeling and a reaction.
Six reasons will appear, one every ten seconds.
The NHS suggests gentle breathing for several minutes and says regular practice can help. One minute is a starting point, not a guaranteed result. If you feel dizzy or worse, stop and breathe normally. Why breathing may help
HOW STRESS SHOWS UP
Notice It. Try a Reset.
Stress can make you feel wired, tired, frozen, or somewhere between. Answer two questions. Then try a three-step reset and check how you feel again.
WIRED / ON EDGEREADY TO ACTTIRED / QUIETFROZEN / STUCK
The dot moves based on your answers. It does not read your body or diagnose stress.
Not on edge · 0Very on edge · 100
Very little · 0A lot · 100
Move either slider to see what may help.
THREE SMALL STEPS
1. Look around. Name three things you can see.
Step 1 of 3
You can come back and check again after your reset.
FEELING FINDER
Find a Name For That Feeling.
Sometimes “I feel bad” is all we can say. Pick a feeling, then a word that fits more closely. See what it may feel like in your body and what you could try.
STEP 1: WHAT IS CLOSEST?STEP 2: WHICH WORD FITS?
YOUR FEELING, EXPLORED
Start with a feeling
?
You do not need the perfect word. This is a way to understand yourself, not a test.
SELF-TALK WORKSHOP
Change How You Talk to Yourself.
Pick what is on your mind. Then choose how you usually talk to yourself. See a more helpful way to say it—without pretending the problem is gone.
STEP 1 · WHAT IS ON YOUR MIND?15 TOPICS
STEP 2 · HOW DO YOU USUALLY THINK?
“Toxic positivity” means trying to stay positive even when something is truly hard. All three styles are common.
A BETTER WAY TO SAY ITCHOOSE A TOPIC
WHAT YOU MIGHT SAY
“I have something on my mind.”
A MORE HELPFUL WAY TO SAY IT
“I can be honest about what is hard and choose one small step.”
WHY THIS HELPS
Choose a topic to see an example that fits your way of thinking.
ONE STEP YOU CAN TRY
Pick a topic on the left to get started.
REAL-LIFE FOCUS CHECK
What Gets In the Way of Focus?
No games and no test score. Answer four everyday questions. We will count your answers and build a focus plan that matches what gets in your way.
QUESTION 1 OF 4
When do you lose track of a task?
YOUR FOCUS PATTERN
0of 4 answers
Your responses will build your own next-step idea.
This is based only on your four answers. It does not test attention or diagnose ADHD.
PEOPLE · PLACES · THINGS
Practice Your Next Move.
Stress can come from people, places, or things we need to do. Try each type of situation. Watch your choices form a plan.
SITUATION 1 OF 3
People
A situation with someone in your life.
YOUR PRACTICE PATH
WHAT WOULD HELP YOU MOST?
Pick a step to see what it might do.
0 out of 3 situations explored.
PERSONAL TOOL MATCHER
Find What Fits Today.
Answer four quick questions. This tool counts your choices and suggests a starting point based on what you told it.
QUESTION 1 OF 4
What feels hardest today?
YOUR MATCH, AS YOU ANSWER
0%
Questions completed
Your answers build your suggestion. There is no health score or diagnosis.
Pick up to five activities. For each, learn what it may help with, how long to try, and when to repeat it. Keep the list for a tough day.
CHOOSE UP TO FIVE0 / 5
The times below are practical starting points, not proven “best” doses. A shorter try still counts.
YOUR KIT & WHAT EACH ITEM DOES
Pick an activity to see its benefit and how often to try it.
If an activity makes you feel worse or is not safe for you, choose something else. There is no one routine for everyone.
GROWING AROUND GRIEF
Grief Doesn’t Get Smaller. Your Life Grows Bigger.
LIFE GROWS · GRIEF STAYS
LIFE
GRIEF
SECONDS
Grief does not shrink or disappear over time; instead, your life and experiences expand around the loss.
HOW IS TODAY FEELING?
LIFE KEEPS GROWINGSeconds pass
You can have a good day and still miss what you lost. Enjoying life does not erase your love or grief.
Based on Lois Tonkin’s 1996 “Growing Around Grief” model. Minutes, hours, days, months, and years are symbolic here—not a schedule for how anyone should feel. Your experience may be different. Learn about the model
TAKE-HOME PLAN BUILDER
Leave With A Real Plan.
Pick a need and how much time you have. Get a short plan you can check off, copy, or save. You do not need to tell us private details.
Made on this page only. Nothing is sent or stored by this tool.
MY NEXT STEPS15 MIN
Choose your options and press Build My Plan.
0 of 0 done0%
Nice work.You gave yourself a useful moment.
More ways to get help
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