Tools
Tools you can use right now
Every tool runs in your browser: no account, no answers collected, and after the first visit it works even without internet. Under each one: what to do now, what not to do, what comes after, and when to see a professional. Every tool also shows who should be careful before using it.
- Longer out-breath breathing timerA visual pacer: 4-6, 4-7 or 3-5, for 1 to 5 minutes.
- 5-4-3-2-1 grounding, step by stepFive senses in turn — bring your attention back into the room.
- Routine before a performance or exam10 minutes with a timer: grounding, breathing, worries on paper, the first 30 seconds.
- Sleep window calculatorA 5–7 night diary → sleep efficiency and a suggested window (never under 5 h 30).
- Weekly energy auditWhat drains you and what refills you: one week on one page, and a small plan — one boundary, one recovery block.
- Sleep cycle calculatorWhat time to go to bed to wake up on time, or when to set the alarm if you go to bed now. A rough guide built on ~90-minute cycles.
- Worry time plannerSet aside 15–20 minutes a day for worries, jot them in a list during the day and sort them in your own time: what you can act on and what to let go until tomorrow.
- SOSSOS: four steps for a hard momentWave → grounding → longer out-breath → what next. Crisis lines always on screen.