Section 2
Personalized Coping Toolkit
Choose a stress type first and this toolkit will tailor itself to you. You can still use every tool below.
No stress type saved yet. Pick your type to personalize this page.
Daily calming routine
A gentle default rhythm.
- 1Morning: three slow breaths before your phone
- 2Midday: five quiet minutes away from screens
- 3Evening: one page of writing, then lights low
Personalized affirmation
“I am allowed to slow down before I break down.”
Quick de-escalation steps
For the moment it's already happening.
Step 1
Name what you're feeling in one word.
Step 2
Exhale longer than you inhale, six times.
Step 3
Press your feet into the floor.
Step 4
Change one thing: room, light, or sound.
Mood wheel
Where are you right now? One tap, then save.
5-4-3-2-1 grounding
Fill the boxes when you need to come back into the room.
Breathing technique
Inhale 4 · Hold 2 · Exhale 6. The circle breathes behind the words, never over them.
Circular breathing
Ready when you are
Inhale 4 · Hold 2 · Exhale 6
Support plan
Decide this now, so you don't have to decide it later.
Reflection
Close the loop on today.
Now build your self-care menu
Ten categories, thirty draggable tiles, and a menu that's entirely yours.
Build My Self-Care Menu