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Start with what would help right now. Choose a short tool for this moment or a structured pathway for the weeks ahead. You can move between resources whenever your needs change.
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Safety first No therapy terms needed One clear recommendation Use the guided menu → Resource library
Practical tools and programs, with a guided place to begin. Each resource works on its own. Together, they can help you pause, choose deliberately and build skills through practice.
01 Children and families Explore feelings and everyday problems together, with activities matched to your child’s age.
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For children and their grown-ups
The Size of the Problem Explore problem sizes, make room for big feelings and choose a helpful next step, with different activities for ages 3–5, 6–9 and 10–12. 3 age pathways · flip cards Grown-up support at every size Explore problem sizes together ↗ 02 Help for right now Pause, orient, name what is happening and choose one manageable next action.
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Use in the moment
Urge Surfing Notice the wave, make room for it and choose what happens next with a guided 2, 5 or 15-minute practice. Start a guided practice ↗ 02
Choose what comes next
Alternative Reward Menu Match the need underneath an urge with a realistic two-minute, fifteen-minute or planned alternative. Personalised Saves on this device Build my behaviour menu ↗ 05
Rate and choose an action
Mood & Anxiety Action Check-In Rate anxiety from 1–7 and depression or heaviness from 1–10, then open a behavioural-change menu matched to both levels. Anxiety 1–7 Depression 1–10 Choose my next action ↗ 06
Return to now
Mindfulness & Present Moment Centre Choose a trauma-aware practice for grounding, noticing thoughts, mindful movement or bringing attention into an ordinary activity. 6 guided practices Trauma-aware options Choose a mindfulness practice ↗ 20
Understand the body alarm
Panic & Body Alarm Centre Check medical safety, understand the panic cycle and choose a behavioural path for the wave, body sensations, avoidance or recovery. 6 panic pathways Medical safety first Build my body alarm plan ↗ 28
Name, understand and express
Emotion Wheel & Healthy Expression Lab Choose an emotion family, refine the name, understand its body signals and action urge, then use DBT skills to select safe, healthy expression. 11 emotion entry points DBT expression card Open the emotion wheel ↗ 36
Listen to the body
Body Sensation Map & Emotion Explorer Use an interactive front-and-back body map to locate a sensation, describe its quality and explore possible emotions without treating the result as a diagnosis. Front + back interactive map Links to Emotion Wheel Open the body sensation map ↗ 03 Thoughts, worry and anxiety Work with difficult thoughts, uncertainty, avoidance, compulsions and reassurance cycles.
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Step back and check
CBT Thought Challenger Work through a difficult automatic thought by checking the evidence, widening the view and building a realistic balanced thought. Guided thought record Saves on this device Challenge a thought ↗ 38
Check the interpretation
Cognitive Bias Lab Explore common biases, try everyday scenarios and check a thought against the evidence to find a clearer, believable response. Scenarios + guided thought check Optional browser saving Open the Cognitive Bias Lab ↗ 04
Contain the worry
Worry Log Capture worries as they appear, sort practical problems from hypothetical worries and choose a proportionate response. Multiple entries Saves on this device Open my worry log ↗ 15
Approach what anxiety shrinks
Anxiety Approach Lab Turn a safe avoided situation into a graded approach ladder, notice safety behaviours and learn from one manageable experiment. 5-rung ladder Safety-gated practice Build my approach ladder ↗ 16
Unhook from intrusive thoughts
Passengers on the Bus Use an ACT metaphor to notice unwanted thoughts as passengers, keep your hands on the wheel and choose a values-guided next turn. ACT defusion Thought-versus-risk check Build my driver card ↗ 26
Approach contact without performing
Social Anxiety & Connection Lab Turn feared judgement, self-focused attention, avoidance, safety behaviours and post-event replay into one safe, values-led connection experiment. 7 connection pathways Before + during + after plan Build my connection experiment ↗ 27
Keep care, reduce the checking loop
Health Anxiety & Reassurance Cycle Separate appropriate medical care from repeated checking, searching, asking and avoidance, then build one medically bounded behavioural experiment. 7 change pathways Medical-boundary planner Build my reassurance-cycle plan ↗ 33
Loosen the obsession-compulsion cycle
OCD & ERP Hub Understand obsessions and visible or mental compulsions, explore common OCD patterns and prepare a safe, values-led response-prevention step. 9 pattern guides Safety-gated ERP planner Open the OCD & ERP Hub ↗ 04 Mood, momentum and capacity Create movement, protect recovery and make a realistic plan for limited time and energy.
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Create momentum
Behavioural Activation Centre Match current energy, available time and the kind of momentum you need with one small activity you can actually begin. 35 graded activities Momentum planning Open the activity menu ↗ 19
Reset the sleep pattern
Sleep Reset Centre Choose a practical behavioural pathway for winding down, a busy mind, waking in the night, schedule drift or the day after poor sleep. 6 sleep pathways Tonight + next-day plan Build my sleep reset plan ↗ 21
Carry loss with support
Grief & Loss Centre Choose a grief pathway for the current wave, practical load, continuing bonds, changed identity, ambiguous loss or significant dates. 7 grief pathways No stages or fixed timeline Open my grief compass ↗ 23
Reduce the load and protect capacity
Stress, Overload & Burnout Centre Sort demands, protect limited capacity and build a practical load-reset plan for immediate overwhelm, chronic stress, restricted recovery or harmful work patterns. 6 overload pathways 24-hour + 7-day plan Build my load reset plan ↗ 25
Begin before it feels perfect
Perfectionism & Procrastination Lab Turn rigid standards, avoidance, overpreparing, checking and self-criticism into a fit-for-purpose experiment with a clear start and stopping rule. 6 change pathways Before + during + after plan Build my task experiment ↗ 31
See where the day goes
What’s on My Plate? Add everything a day is expected to hold, fill a visual 24-hour plate and turn visible overflow into choices about what to protect, shorten, move, share or release. Unlimited activity entries Live 24-hour overflow Build my 24-hour plate ↗ 05 Relationships and communication Build trust, communicate clearly, reduce conflict and protect both connection and boundaries.
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Hear each other, one question at a time
A conversation for two A guided conversation, one prompt at a time, to share feelings and perspectives, explore ideas and choose a next step together. Flip cards · guided next steps Optional notes · no automatic saving Start a conversation together ↗ 41
Reconnect at a pace you both choose
Building Intimacy Again Explore emotional closeness, repair after hurt, affection and returning to sexual intimacy through small, freely chosen practices. 5 guided routes · flip cards Optional notes · no automatic saving Explore closeness together ↗ 11
Reflect on the relationship
Relationship Check-In for Couples Notice safety, respect, trust, repair, fairness, connection and shared direction—then choose a conversation, experiment or source of support. Safety-first reflection Links to ACT + DBT Open the relationship check-in ↗ 12
Build relational trust
Building Trust in Relationships Build trust in friendships, partnerships, families and other relationships through small agreements, boundaries, repeated evidence and honest repair. Build + repair pathways Nothing saved Open the trust pathway ↗ 22
Speak clearly and hold limits
Assertive Communication & Boundaries Lab Build a clear, respectful script for making requests, saying no, raising concerns, responding to criticism, handling pushback or repairing a conversation. 6 communication pathways DBT + CBT script builder Build my communication script ↗ 24
Pause escalation and reset conflict
Anger & Conflict Reset Centre Interrupt an anger surge, take a structured time-out, check interpretations and return with a clear request, solution, boundary or repair. 6 conflict pathways Safety-gated reset planner Build my conflict reset card ↗ 29
Respond without shrinking
‘You’re Too Much’ Response Lab Separate specific feedback from another person’s capacity, a relationship mismatch or a shaming pattern, then choose clarification, repair, boundary or support. 6 response pathways DBT + CBT + relationship skills Build my grounded response ↗ 30
Walk the middle path
Interpersonal Effectiveness & Middle Path Centre Consider both perspectives, protect the relationship and self-respect, then turn circular conflict into a values-led boundary, repair or workable solution. 6 effectiveness skills Shared-solution builder Build a middle-path solution ↗ 35
Make hidden social steps visible
Explicit Social Skills Hub Learn neurodiversity-affirming social communication through focused lessons, real examples, optional scripts, consent and reciprocity signals, and small practices. 12 focused lessons Communication plan builder Open the social skills lessons ↗ 06 Self-understanding, values and skill building Understand patterns and parts of self, clarify values and build skills over time.
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Explore skill by skill
DBT Skills Library Search and work through the complete core DBT skills map across mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness. 46 skills + foundations Private progress tracker Open the DBT skills library ↗ 09
Understand the parts of self
Schema Modes: Parts of Self Use an attachment-aware visual map to understand child states, protective coping, critical voices and the Healthy Adult within the wider whole. Visual mode map Nothing saved Explore my parts map ↗ 10
Move toward what matters
ACT Values & Hexaflex Explore the six ACT flexibility processes, clarify chosen values and turn one meaningful direction into a small committed action. Interactive Hexaflex Values-to-action plan Explore values-based living ↗ 17
Redirect guilt and shame
Guilt & Shame Redirection Lab Combine DBT and CBT skills to check responsibility, separate behaviour from identity and choose repair, boundaries or compassionate action. 5 behavioural routes DBT + CBT guided lab Find my redirection path ↗ 18
Change the inner tone
Self-Compassion & Inner Critic Centre Recognise inner critic patterns, understand the protective job and build a warm, wise and strong response with one behavioural action. 6 critic patterns Warm · wise · strong Build my compassionate response ↗ 14
Build skills over time
Steady Steps Work through a calm, structured 12-week DBT-informed program with practice prompts, diary tools and weekly handouts. 12-week pathway DBT-informed Explore Steady Steps ↗ 07 Specialist and clinician-supported pathways Explore focused resources with clear safety and treatment boundaries.
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Prepare with your clinician
Attachment-Informed EMDR Companion Build relational safety, a flexible Calm Place and clinician-established RDI resources to use between EMDR sessions. Calm Place + RDI Clinician-supported Build my preparation plan ↗ 32
Understand neurodivergent needs
Autism (ASD) & ADHD Hub Explore autism, ADHD and overlapping support needs, choose a pathway for today’s friction and build a practical personal support card. 8 support pathways Personal operating guide Open the Autism & ADHD Hub ↗ 37
Learn, practise and review
ADHD Skills Program Follow distinct adult, adolescent and child–parent pathways with psychoeducation, guided skills practice and everyday experiments. 3 age pathways · 24 modules Individual sessions + home practice Open the ADHD program ↗ 34
Understand urges and rebuild choice
Pornography, Sex, Alcohol & Substance Use Pathway Choose a non-judgemental pathway, check consent, overdose and withdrawal safety, understand what the behaviour is doing and connect the need with practical skill hubs. 4 distinct pathways Safety + change card Open the urges and substance-use pathway ↗