1 min
Calm60-second breathing
Four counts in, four hold, four out. One minute is enough to change the signal.
Coping Tools
Small practices. Used at the right moment.
Each tool takes one to five minutes. Pick the shelf that matches how you feel right now. No account needed. No tracking.
10 tools10 situations1–5 min each
Featured tool1 min
Calm
60-second breathing
Four counts in, four hold, four out. One minute is enough to change the signal.
- 1Sit with both feet on the floor.
- 2Breathe in for four counts.
- 3Hold gently for four.
- 4Let it out for four. Repeat six times.
Tool library
Find a tool for right now.
3 min
Grounding5-4-3-2-1 grounding
Bring attention back to the room when the mind is somewhere else.
4 min
OverthinkingThought reframing
Write the thought, then write what you actually know.
2 min
StressNaming the emotion
Precision lowers intensity. 'Left out' works better than 'bad'.
3 min
FocusFocus reset
For when you've been at the desk an hour and done nothing.
5 min
SleepWind-down routine
Five predictable minutes that tell the body rest is coming.
2 min
AngerAnger reset
Ninety seconds of physiology before any reply.
4 min
ConfidenceEvidence list
Confidence is memory, not mood. Rebuild the memory.
3 min
Exam pressureExam pressure reset
Shrink the exam back to the size of the next hour.
5 min
RelationshipsBreakup recovery
A structure for the weeks where nothing has structure.
How these tools work
Not therapy. Not advice. A practice.
Each tool is grounded in evidence-based approaches — breathing regulation, cognitive reframing, mindfulness, and body-awareness techniques adapted for everyday use.
01
Immediate
Use right when you need it — during a break, before a call, after an argument.
02
Short
One to five minutes. No sustained commitment required to benefit.
03
Evidence-based
Breathing, grounding, reframing, and body-awareness — techniques that have research behind them.
04
Private
Nothing is saved or tracked. These tools are just for you, right now.
When to use a tool
Maybe you're here because...
Sometimes starting is the whole practice.
You don't need to feel ready. Pick any tool above and try it once.
These tools are not a replacement for professional support. If you're in distress, please reach out to a counsellor. Find one here.