🧰 THE GUIDED TOOL LIBRARY

88 guided tools.
10 ways in.

Whatever kind of hard day it is, there is a structured way through it. Each tool is a short guided session — in text or voice, from a two-minute reset to a deeper 45-minute practice — grounded in named techniques from CBT, ACT, DBT and mindfulness, always in your companion's voice.

These are self-guided wellbeing exercises, not therapy or medical care.

12 of 12 tools

Low Mood

Depressed mood, anhedonia, withdrawal, low motivation

Habit Change

Getting Going With Action

When mood is low, we usually wait to feel like doing something — and the wait gets longer. Want to flip it? Pick something tiny, schedule it, and do it whether or not the feelin…

10 min

Grounded in Behavioural Activation (Jacobson, Martell, Lewinsohn)

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

10 min

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Stop the Spiral

Put Your Thoughts on Trial

Some thoughts deserve a real cross-examination. Want to put yours on trial — not you, the thought — and see what the evidence actually shows?

10 min

Grounded in Court of Evidence / Thought-on-Trial (Burns, 1980; Beck variant)

Be Productive

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

10 min

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Stop the Spiral

Tackling Rumination

There's a difference between *thinking through* a problem and *thinking in circles* — and they feel almost identical from the inside. Want to look at one of yours together?

10 min

Grounded in Rumination-Focused CBT (Watkins, 2011)

Be Productive

Tackling Procrastination

Procrastination isn't laziness — it's your brain protecting you from a feeling. Want to figure out which feeling, and then start the task for just 5 minutes regardless?

10 min

Grounded in Procrastination as Emotion Regulation (Pychyl, Steel)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

10 min

Grounded in Cognitive Restructuring (Beck, 1979)

Habit Change

Doing Things Differently

Some beliefs feel locked-in until you actually test them in real life. Want to design a tiny experiment that tests one of yours — predict the outcome, do the thing, see what hap…

10 min

Grounded in Behavioural Experiments (CBT — Bennett-Levy et al.)

Habit Change

Pleasant Activity Scheduling

Depression deletes the memory of what you used to enjoy. We can rebuild the list — small things, small reps, no pressure to enjoy them at first. Want to draft a week?

10 min

Grounded in Pleasant Events Schedule (Lewinsohn)

Guided Imagery

Self Compassion

Three steps. First: name what's hard. Second: remember others feel this too. Third: offer yourself kindness — out loud, with a hand on your heart. We can do them together now.

4 min

Grounded in Neff's Self-Compassion Break

Be Present

Savoring

Savoring — Bryant's research move. Take one good moment and attend to it fully for 60-90 seconds. Most of us blow past good moments. Want to try with one?

5 min

Grounded in Savoring (Bryant) — Positive Psychology

Express Yourself

Self-Forgiveness

Self-forgiveness isn't letting yourself off the hook — it's the harder work of accepting responsibility, feeling honest remorse, repairing where you can, and releasing self-cond…

15 min

Grounded in Self-Forgiveness (Enright; Hall & Fincham four-component)

14 of 14 tools

Worry & Anxiety

GAD-like worry, catastrophising, somatic anxiety, panic

Stop the Spiral

Managing Worries

Worry feels like one giant blob. Let's pull each one out, sort it, and give the unsolvable ones a real appointment so they stop showing up at 2am uninvited.

10 min

Grounded in Worry Tree (Butler & Hope, 1995) + Worry Postponement (Borkovec)

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

10 min

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

10 min

Grounded in Cognitive Restructuring (Beck, 1979)

Stop the Spiral

Put Your Thoughts on Trial

Some thoughts deserve a real cross-examination. Want to put yours on trial — not you, the thought — and see what the evidence actually shows?

10 min

Grounded in Court of Evidence / Thought-on-Trial (Burns, 1980; Beck variant)

Habit Change

Doing Things Differently

Some beliefs feel locked-in until you actually test them in real life. Want to design a tiny experiment that tests one of yours — predict the outcome, do the thing, see what hap…

10 min

Grounded in Behavioural Experiments (CBT — Bennett-Levy et al.)

Be Productive

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

10 min

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Habit Change

Tackling Perfectionism

Perfectionism feels like a virtue until you notice it's running you. Want to design a small experiment where you do something deliberately B-grade — and see what *actually* happ…

10 min

Grounded in Perfectionism-Focused CBT (Shafran, Egan & Wade, 2010)

Tension Release

Jacobson's Relaxation

We're going to deliberately tense and release each major muscle group — not at max effort, around 70% — so your nervous system learns the difference. The relaxation comes from t…

18 min

Grounded in Progressive Muscle Relaxation (Jacobson, 1938)

Calming Breaths

Breathe Deeply (Diaphragmatic)

Slower exhale is a direct line to your nervous system's calm switch. We'll do 8-12 paced breaths together — in for 4, hold for 1, out for 6.

4 min

Grounded in Diaphragmatic Breathing — Vagal Tone Activation

Tension Release

Body Scan Meditation

We're going to walk attention through your body from feet to crown — not trying to change anything, just noticing. The relaxation, if it comes, comes from not chasing it.

15 min

Grounded in MBSR Body Scan (Kabat-Zinn)

New Perspective

Anxiety Submodalities

Anxiety isn't just feelings — it has a sensory shape: how big it is, where it sits, what it sounds like. Want to play with those properties and watch the intensity shift?

10 min

Grounded in NLP Submodality Shift — Sensory Distancing

Calming Breaths

Box Breathing

Square breathing — four counts in, four hold, four out, four hold. Equal sides. Want to do 8-12 rounds together?

4 min

Grounded in Box Breathing 4-4-4-4 (Navy SEAL technique; structured paced breathing)

Calming Breaths

Physiological Sigh

Fastest stress-reset I know — two quick inhales through the nose, one long exhale through the mouth. One to three cycles often enough. Want to try?

2 min

Grounded in Physiological Sigh (Huberman / Walter — double-inhale single-exhale)

Habit Change

Interoceptive Exposure

Panic comes from interpreting normal body sensations as catastrophic — racing heart = heart attack. Interoceptive exposure deliberately induces similar safe sensations to retrai…

15 min

Grounded in Interoceptive Exposure for Panic (Barlow)

7 of 7 tools

Sleep

Insomnia, racing thoughts at night, fragmented sleep

Be Productive

Sleep Hygiene Basics

Quick audit — caffeine, screens, bedtime variability, alcohol, room conditions. We pick your top three offenders and change one this week. Hygiene alone won't fix clinical insom…

10 min

Grounded in Sleep Hygiene Psychoed (CBT-I components — Bootzin/Spielman)

Habit Change

Wind Down Routine

We're building a pre-sleep sequence — about 60 minutes — that signals to your nervous system that sleep is coming. Want to design it?

10 min

Grounded in Stimulus Control + Sleep Onset Routine (Bootzin)

Tension Release

Body Scan Meditation

We're going to walk attention through your body from feet to crown — not trying to change anything, just noticing. The relaxation, if it comes, comes from not chasing it.

15 min

Grounded in MBSR Body Scan (Kabat-Zinn)

Stop the Spiral

Worry Postponement Before Bed

Worries don't actually wake you up — your *availability* to them does. Let's get them on paper now and give them a real appointment tomorrow so they stop showing up uninvited.

10 min

Grounded in Worry Postponement (Borkovec) — Bedtime Application

Be Present

Cognitive Shuffle

Pre-sleep rumination runs on coherent narrative. We're going to feed it incoherent random images instead — so the analytical mode loses traction. Want to learn it?

10 min

Grounded in Cognitive Shuffle (Beaudoin)

Be Productive

Sleep Restriction Coaching

This is the most evidence-backed insomnia intervention — and it's brutal in week one. Want me to walk you through the calculation, screen for contraindications, and decide if yo…

10 min

Grounded in Sleep Restriction Therapy (Spielman, Glovinsky)

Habit Change

Stimulus Control for Insomnia

If you're an insomnia veteran, your bed has become an anxiety cue. Stimulus control rebuilds the bed-sleep association. Five rules. Strict for two weeks. Want to set it up?

10 min

Grounded in Stimulus Control Therapy (Bootzin) — CBT-I component

12 of 12 tools

Relationships

Conflict, unmet needs, difficult conversations, isolation, grief

Express Yourself

Empty Chair

There's a Gestalt technique where you imagine someone sitting opposite you — and say the things you haven't said. Then you switch chairs, become them, and respond. It can be pow…

10 min

Grounded in Gestalt Empty-Chair Technique (Perls)

Express Yourself

Difficult Conversation Planner

Hard conversations almost always fail at the same place — skipping the facts and going straight to feelings, which makes the other person defensive. Want to build the script tog…

10 min

Grounded in DBT DEAR MAN (Linehan) + Stone/Heen Difficult Conversations

Habit Change

Learning to say 'NO'

If 'yes' is your default, 'no' needs scripts — not just one, but three at increasing firmness, because most people only have a soft 'no' and fold when pushed. Want to build yours?

10 min

Grounded in Assertiveness Training (Alberti & Emmons)

Stop the Spiral

Tackling Rumination

There's a difference between *thinking through* a problem and *thinking in circles* — and they feel almost identical from the inside. Want to look at one of yours together?

10 min

Grounded in Rumination-Focused CBT (Watkins, 2011)

Express Yourself

Talking Space

There's a four-part structure that turns 'they did this terrible thing' into something the other person can actually hear. Want to try it on a current tension?

10 min

Grounded in Active Listening + Nonviolent Communication (Rosenberg)

Habit Change

Taking an Opposite Action

Sometimes a feeling pulls you toward an action that makes things worse. DBT has a move for that — checking if the feeling fits the facts, and if not, deliberately doing the oppo…

10 min

Grounded in DBT Opposite Action (Linehan)

Find Connection

Build Emotional Support

Loneliness usually isn't 'no people' — it's gaps in the kinds of support you have. Want to map yours and pick one person worth reaching out to this week?

10 min

Grounded in Social Support Mapping (Cohen)

Calm Clarity

Regain Control

A lot of stress comes from trying to change things that aren't yours to change. Want to sort your current concerns into three buckets and figure out where to put your energy?

10 min

Grounded in Locus of Control + Circles of Influence (Rotter; Covey)

Tension Release

Managing Relationship Stress

Most relationship pain is suffering caused by trying to control what isn't yours. Want to separate who you want to be from what you wish they'd do — and act from the first one?

25 min

Grounded in Hybrid ACT + DBT — Values + Acceptance + Emotion Regulation

Guided Audio

Positive Intentions Meditation

Metta is a four-circle practice: send wishes of safety and ease to yourself, to someone you love, to someone you barely know, and to someone difficult. We start and end with you.

9 min

Grounded in Loving-Kindness / Metta (Salzberg)

Express Yourself

Forgiveness — REACH

Worthington's REACH — five steps to forgive someone, not for them but for you. Recall, Empathise, Altruistic gift, Commit, Hold. Want to walk it through with one specific person?

20 min

Grounded in REACH Model of Forgiveness (Worthington)

Find Connection

Continuing Bonds

Modern grief research says the goal isn't closure — it's a transformed, continuing bond. Want to think about how you stay connected to them now?

15 min

Grounded in Continuing Bonds (Klass, Silverman, Nickman) — modern grief therapy

10 of 10 tools

Confidence

Self-doubt, imposter feelings, avoidance

Habit Change

Learning to say 'NO'

If 'yes' is your default, 'no' needs scripts — not just one, but three at increasing firmness, because most people only have a soft 'no' and fold when pushed. Want to build yours?

10 min

Grounded in Assertiveness Training (Alberti & Emmons)

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

10 min

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

10 min

Grounded in Cognitive Restructuring (Beck, 1979)

Be Productive

Tackling Procrastination

Procrastination isn't laziness — it's your brain protecting you from a feeling. Want to figure out which feeling, and then start the task for just 5 minutes regardless?

10 min

Grounded in Procrastination as Emotion Regulation (Pychyl, Steel)

Guided Imagery

Mountain Meditation

There's a meditation where you become a mountain. Weather rolls across — clouds, storms, sun — and the mountain remains. The point: you are the mountain, not the weather. Want t…

9 min

Grounded in Kabat-Zinn Mountain Meditation

Guided Imagery

Stairway to Confidence

Confidence isn't a feeling that arrives one day — it's built one almost-too-easy step at a time. Want to design a five-step ladder for one thing you've been avoiding?

7 min

Grounded in Graded Exposure / Fear Hierarchy (Wolpe, Marks)

Guided Imagery

Self Compassion

Three steps. First: name what's hard. Second: remember others feel this too. Third: offer yourself kindness — out loud, with a hand on your heart. We can do them together now.

4 min

Grounded in Neff's Self-Compassion Break

Guided Audio

Grow Your Confidence

Confidence often hides in moments you've forgotten. We're going to retrieve a specific time you knew what you were doing, inhabit it fully, and turn it into an identity statemen…

27 min

Grounded in Resource State Retrieval + Values-Based Identity Priming

Guided Imagery

Compassionate Self

CFT has a powerful move — build a compassionate version of yourself with the qualities you'd most want, then speak to your current pain from inside that version. Want to try?

15 min

Grounded in Compassionate-Focused Therapy — Compassionate Self (Gilbert)

New Perspective

Best Possible Self

Best Possible Self — King's exercise. Imagine your life 5-10 years from now where things went well — not perfectly, just well. Write it for 5-10 minutes. Want to start?

10 min

Grounded in Best Possible Self (King) — Positive Psychology

16 of 16 tools

Work Related Stress

Overwhelm, deadlines, boundary issues, burnout signals

Calm Clarity

Regain Control

A lot of stress comes from trying to change things that aren't yours to change. Want to sort your current concerns into three buckets and figure out where to put your energy?

10 min

Grounded in Locus of Control + Circles of Influence (Rotter; Covey)

Be Productive

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

10 min

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Planner

Organize Your Day

Five minutes, no philosophy. Let's get your tomorrow on a single page with realistic time blocks and one protected most-important-thing.

5 min

Grounded in Time-Blocking + Realistic Capacity

Express Yourself

Difficult Conversation Planner

Hard conversations almost always fail at the same place — skipping the facts and going straight to feelings, which makes the other person defensive. Want to build the script tog…

10 min

Grounded in DBT DEAR MAN (Linehan) + Stone/Heen Difficult Conversations

Habit Change

Learning to say 'NO'

If 'yes' is your default, 'no' needs scripts — not just one, but three at increasing firmness, because most people only have a soft 'no' and fold when pushed. Want to build yours?

10 min

Grounded in Assertiveness Training (Alberti & Emmons)

Be Productive

Tackling Procrastination

Procrastination isn't laziness — it's your brain protecting you from a feeling. Want to figure out which feeling, and then start the task for just 5 minutes regardless?

10 min

Grounded in Procrastination as Emotion Regulation (Pychyl, Steel)

Take Action

Understand Procrastination

Most people think procrastination = laziness. The research says something different. Want to understand what's actually happening when you put things off?

7 min

Grounded in Psychoeducation — Pychyl's Emotion-Regulation Account

Stop the Spiral

Managing Worries

Worry feels like one giant blob. Let's pull each one out, sort it, and give the unsolvable ones a real appointment so they stop showing up at 2am uninvited.

10 min

Grounded in Worry Tree (Butler & Hope, 1995) + Worry Postponement (Borkovec)

Habit Change

Tackling Perfectionism

Perfectionism feels like a virtue until you notice it's running you. Want to design a small experiment where you do something deliberately B-grade — and see what *actually* happ…

10 min

Grounded in Perfectionism-Focused CBT (Shafran, Egan & Wade, 2010)

Calm Clarity

Urgent Important Matrix

Want to see why your week feels reactive? There's a 2x2 that exposes it in about 10 minutes — and once you see your default quadrant, you can't unsee it.

10 min

Grounded in Eisenhower Matrix (popularised by Covey)

Guided Audio

Positive Intentions Meditation

Metta is a four-circle practice: send wishes of safety and ease to yourself, to someone you love, to someone you barely know, and to someone difficult. We start and end with you.

9 min

Grounded in Loving-Kindness / Metta (Salzberg)

Be Productive

WOOP

WOOP — Wish, Outcome, Obstacle, Plan. Oettingen's research-backed move that beats just-visualising-success because it includes the obstacle. Want to apply it to one goal?

10 min

Grounded in WOOP — Mental Contrasting + Implementation Intention (Oettingen)

Habit Change

Two-Minute Rule

If you want to build a habit, you don't need motivation — you need a 2-minute version. 'Read for 30 minutes' fails. 'Open the book' works. Want to shrink yours?

5 min

Grounded in Two-Minute Rule — Habit Initiation (Clear, Fogg)

Calm Clarity

Energy Audit

Burnout isn't 'too much work' — it's depletion outpacing replenishment. Want to audit yours: what drains you, what fills you, and rebalance?

10 min

Grounded in Energy Audit — Burnout Recovery (Maslach-informed)

Habit Change

Implementation Intentions

There's a research-backed format that beats 'I'll try' by 2-3x — it's called an implementation intention: if-then. Want to convert one of your goals?

5 min

Grounded in Implementation Intentions (Gollwitzer)

Be Productive

Pomodoro

Pomodoro — 25 minutes focused work, 5 minute break. After 4 rounds, a longer break. Want to set one up for a task you're procrastinating on?

5 min

Grounded in Pomodoro Technique (Cirillo)

11 of 11 tools

Staying in the Present

Disconnection, dissociation, anxious future-tripping

Tension Release

Body Scan Meditation

We're going to walk attention through your body from feet to crown — not trying to change anything, just noticing. The relaxation, if it comes, comes from not chasing it.

15 min

Grounded in MBSR Body Scan (Kabat-Zinn)

Guided Audio

Balance Yourself

When stress hits, attention goes lopsided. We're going to do a slow sweep — left side, right side, both — to restore symmetry.

5 min

Grounded in Bilateral Attention / Equanimity Meditation

Be Present

Mindful Eating

We're going to eat one small thing — slowly, with attention to every sensation. Not for food appreciation — for training the muscle of close attention.

9 min

Grounded in MBSR Raisin Exercise (Kabat-Zinn)

Be Present

Attention Training

This isn't mindfulness — it's executive-attention training. We use external sounds as anchor points to retrain how attention moves. The payoff: realising attention is a resource…

10 min

Grounded in Attention Training Technique (Wells — Metacognitive Therapy)

Guided Audio

Detach Mindfully

There's a difference between *being* a thought and *noticing* a thought. ACT calls the second one defusion. Want to try it on a thought that's been sticky for you?

6 min

Grounded in ACT Cognitive Defusion (Hayes)

Be Present

Ground Yourself (Five Senses)

When your mind is racing, the senses are an exit door. We're going to name five things you see, four you can touch, three you hear, two you smell, one you taste — slowly.

9 min

Grounded in 5-4-3-2-1 Grounding (trauma-informed)

New Perspective

Anxiety Submodalities

Anxiety isn't just feelings — it has a sensory shape: how big it is, where it sits, what it sounds like. Want to play with those properties and watch the intensity shift?

10 min

Grounded in NLP Submodality Shift — Sensory Distancing

Guided Imagery

Self Compassion

Three steps. First: name what's hard. Second: remember others feel this too. Third: offer yourself kindness — out loud, with a hand on your heart. We can do them together now.

4 min

Grounded in Neff's Self-Compassion Break

Guided Audio

Grow Your Confidence

Confidence often hides in moments you've forgotten. We're going to retrieve a specific time you knew what you were doing, inhabit it fully, and turn it into an identity statemen…

27 min

Grounded in Resource State Retrieval + Values-Based Identity Priming

Be Present

RAIN

RAIN is four moves for hard emotion — Recognize, Allow, Investigate, Nurture. Want to walk through it with what's present right now?

10 min

Grounded in RAIN — Mindfulness for Difficult Emotion (Brach)

Calm Clarity

Values Clarification

Values aren't goals — they're directions. Things like connection, honesty, creativity, growth. Once you know yours, action gets a north star. Want to map them?

15 min

Grounded in Values Clarification — ACT (Hayes)

8 of 8 tools

Think, Act, Feel Better

Generic CBT entry-point; first-time CBT users

Stop the Spiral

The CBT Cycle

There's a simple model that's the engine of cognitive therapy — once you see it in your own life, you can't unsee it. Want to map out one of your recent rough moments together?

10 min

Grounded in CBT Triangle Psychoeducation (Beck, 1979)

Habit Change

Getting Going With Action

When mood is low, we usually wait to feel like doing something — and the wait gets longer. Want to flip it? Pick something tiny, schedule it, and do it whether or not the feelin…

10 min

Grounded in Behavioural Activation (Jacobson, Martell, Lewinsohn)

Habit Change

Doing Things Differently

Some beliefs feel locked-in until you actually test them in real life. Want to design a tiny experiment that tests one of yours — predict the outcome, do the thing, see what hap…

10 min

Grounded in Behavioural Experiments (CBT — Bennett-Levy et al.)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

10 min

Grounded in Cognitive Restructuring (Beck, 1979)

Stop the Spiral

Managing Worries

Worry feels like one giant blob. Let's pull each one out, sort it, and give the unsolvable ones a real appointment so they stop showing up at 2am uninvited.

10 min

Grounded in Worry Tree (Butler & Hope, 1995) + Worry Postponement (Borkovec)

Be Productive

Problem Solving

When everything feels overwhelming, it's usually because the problem hasn't been pinned down yet. Want to define one specific issue, brainstorm without judging, and walk out wit…

10 min

Grounded in Structured Problem-Solving Therapy (D'Zurilla & Nezu)

Calm Clarity

Wise Mind

DBT has a concept — Wise Mind. The place where emotion and reason both have a vote. Want to access it for a decision you're sitting with?

10 min

Grounded in Wise Mind — DBT (intersection of Emotion Mind and Reasonable Mind — Linehan)

Calm Clarity

Radical Acceptance

Suffering equals pain times resistance. Radical Acceptance — a DBT concept — isn't approval. It's stopping the inner war with what already is. Want to try it on one specific thing?

10 min

Grounded in Radical Acceptance — DBT (Linehan)

9 of 9 tools

Living with Discomfort

Coping with persistent discomfort, flare-ups, and the stress they bring

Manage Pain

Activity Pacing

Most chronic pain pacing isn't about how much you can do today — it's about what you can do every day for two weeks without crashing. Want to set your real quota?

5 min

Grounded in Activity Pacing (CBT-CP — Otis, Thorn)

Stop the Spiral

Reframing Thoughts

Sometimes a thought feels like a fact when it's actually just a story your brain wrote in a hurry. Want to look at one and see if there's a more accurate version we can write to…

10 min

Grounded in Cognitive Restructuring (Beck, 1979)

Manage Pain

Flare-up Essentials

Flares destroy executive function — by the time you're in one, you can't plan well. Want to build a written plan now, while the head is clear, that you can pull out mid-flare?

10 min

Grounded in Pain Flare-up Management Plan (CBT-CP relapse prevention)

Manage Pain

Ease Your Pain

We're not trying to eliminate pain — we're shifting where attention rests. Want to build a safe place in your mind and spend ten minutes there?

10 min

Grounded in Guided Imagery for Pain — Safe-Place Visualisation

Manage Pain

Relieve Pain

This is the counter-intuitive one. Instead of pulling attention away from pain, we go *toward* it — investigating its qualities. The sensation often shifts when narrative soften…

36 min

Grounded in Mindful Attention to Pain — Paradoxical (CBT-CP / MBSR for chronic pain)

Manage Pain

Soothing Discomfort

Many people with chronic pain end up at war with their body. We're going to slowly, carefully turn that around — directing kindness to the painful part itself. About 45 minutes.

45 min

Grounded in Loving-Kindness Applied to Painful Body (Salzberg-style metta inward)

Calming Breaths

Breathe Deeply (Diaphragmatic)

Slower exhale is a direct line to your nervous system's calm switch. We'll do 8-12 paced breaths together — in for 4, hold for 1, out for 6.

4 min

Grounded in Diaphragmatic Breathing — Vagal Tone Activation

Tension Release

ACCEPTS — Distress Tolerance

ACCEPTS is the DBT distract menu — when you can't solve and can't accept yet. Want to walk through and pick two or three for right now?

10 min

Grounded in ACCEPTS — DBT Distract Skills (Linehan)

Be Present

Urge Surfing

Urges feel like they'll last forever. They don't — they crest and fall in 15-30 minutes if you don't feed them. Want to surf one instead of fighting it?

15 min

Grounded in Urge Surfing — Mindfulness for Cravings (Marlatt)

11 of 11 tools

Psych-ed

Curiosity, learning, understanding their own patterns

Be Productive

Understanding the CBT Cycle

Quick conceptual primer — the model that powers half of modern psychotherapy. Once you see your own loop in it, you can't unsee it.

10 min

Grounded in Psychoed — CBT triangle

Be Productive

Understanding Cognitive Distortions

Your brain has favourite kinds of biased thinking — most people have 2-3 default flavours. Want to learn the menu and figure out yours?

10 min

Grounded in Psychoed — Burns' 10 Distortions

Be Productive

Understanding Anxiety

Anxiety isn't a flaw — it's an over-tuned threat detection system. Once you understand what it's actually doing, the relationship to it changes. Want the primer?

10 min

Grounded in Psychoed — Threat Detection / Polyvagal basics

Be Productive

Understanding Depression

Depression is a system — not a personality flaw, not a willpower failure. Want to understand the loop that's keeping it running?

10 min

Grounded in Psychoed — Depression as System

Be Productive

Understanding Stress Response

Stress isn't one thing — there's acute (helpful) and chronic (corrosive). Want to understand the difference and identify your signature?

10 min

Grounded in Psychoed — Acute vs Chronic, Allostatic Load, Polyvagal

Take Action

Understand Procrastination

Most people think procrastination = laziness. The research says something different. Want to understand what's actually happening when you put things off?

7 min

Grounded in Psychoeducation — Pychyl's Emotion-Regulation Account

Be Productive

Understanding Perfectionism

Most people use 'perfectionist' as a humble brag. The clinical version is different — and harmful. Want to learn where you sit on the spectrum?

10 min

Grounded in Psychoed — Healthy Striving vs Clinical Perfectionism (Shafran)

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Understanding Sleep

Most people don't know how sleep actually works — and if you have insomnia, knowing helps. Want a 10-minute primer?

10 min

Grounded in Psychoed — Two-Process Model (Borbely), Sleep Architecture

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Understanding Mindfulness

Most people get mindfulness wrong — they think it's clearing the mind. It isn't. Want a quick primer + 60 seconds of actually doing it?

10 min

Grounded in Psychoed — Kabat-Zinn's Seven Attitudinal Foundations

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Window of Tolerance

Window of Tolerance — Siegel's model. There's an optimal zone where you can think and feel. Above it: hyperarousal. Below: hypoarousal. Knowing where you are tells you which too…

10 min

Grounded in Psychoed — Window of Tolerance (Siegel)

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SUDS Rating

SUDS — Subjective Units of Distress, 0-100. Tool you'll use across other tools. Want a quick orientation?

5 min

Grounded in Subjective Units of Distress Scale (Wolpe)

Voice It Out

Two quick ways to talk it through

Not every moment needs a structured tool. Sometimes you just need to go deeper on one thought — or get it off your chest.

Reflect

Go one layer deeper into a single thought.

Your companion stays on one thread instead of jumping around — asking, reflecting back, and gently reframing until you leave with one clear takeaway.

Vent

Let it out, and feel lighter.

Say whatever's sitting on you. Your companion listens far more than it talks and validates how you feel — no advice or fixes unless you ask — and helps you settle by the end.

90 ways to feel a little better

Every tool and session lives inside ManoYatra — free to start, in your language.

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