Tools to help you check in with yourself.
Five interactive resources you can use any time — between sessions, on a hard day, or as part of a regular practice. No login needed, nothing is stored.
Anxiety Check-In (GAD-7)
The GAD-7 is a widely-used, clinically validated screening tool for generalised anxiety. It takes about 2 minutes. Answer honestly — there are no right or wrong responses, and nothing is saved.
This tool is for self-reflection only and is not a diagnosis. If your score is in the moderate or severe range and you've been feeling this way for more than two weeks, it may be worth speaking with a professional.
Where Are You Right Now?
The Zones of Regulation is a framework used in schools and therapy to help people identify their emotional state — and find strategies that match. Tap the zone that describes how you feel right now.
Each zone describes a range of feelings and energy levels. None is "bad" — they just call for different responses.
Select a zone to see strategies that match your current state.
Mindful Moment
Choose a short mindfulness practice, set your timer, and take a real pause. Even two minutes of intentional attention can shift your nervous system out of stress mode.
Choose a practice from the left to begin.
Body Scan
Stress and emotion live in the body — often before we're consciously aware of them. Click on different areas of the body, notice what you feel there, and rate the tension. This builds body awareness over time.
Tap any area to check in
Take a slow breath. Notice what you feel in different parts of your body — without trying to change it.
Worry Time Practice
Worry Time is a CBT technique for containing anxiety. Instead of worrying throughout the day, you schedule a specific 15–20 minute window. When worries arise outside that window, you write them down and return to them at the scheduled time — keeping the rest of your day clearer.
How to use Worry Time
Schedule it. Pick a consistent 15–20 minute window each day — not too close to bedtime.
Catch and postpone. When a worry arrives outside the window, write it here and gently redirect your attention.
At your worry time, open this list and give each worry your full attention. Problem-solve what you can. Let go of what you can't.
After worry time, close the list intentionally. You have attended to your worries — now they can wait.
Want to talk to someone?
These tools are a starting point. If you'd like real support, we're here.