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OWL Studio · guided starting point
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Or browse the whole menu
Browse all 41 tools.
Open the complete plain-language directory only when you want to compare every resource.
Building Intimacy AgainReconnecting emotionally or sexually after distance or hurt, with room for different wishes and freely chosen limitsOpen resource →A conversation for twoCouples wanting to hear both perspectives and choose what happens next, when both feel safe and free to pause or disagreeOpen resource →The Size of the ProblemChildren aged 3–12 exploring problems, feelings and helpful next steps with adult supportOpen resource →Cognitive Bias LabRecognising possible biases and checking an interpretation against the evidenceOpen resource →Urge SurfingPausing before acting on a strong urgeOpen resource →Alternative Reward MenuChoosing a realistic action instead of an unhelpful behaviourOpen resource →CBT Thought ChallengerChecking one specific automatic thought or judgementOpen resource →Worry LogCapturing repeated what-ifs and sorting what is actionableOpen resource →Mood & Anxiety Action Check-InFinding a concrete next action when anxiety or heaviness is in the wayOpen resource →Mindfulness & Present Moment CentreReturning attention to the present through external grounding, noticing, movement or an ordinary activityOpen resource →Attachment-Informed EMDR CompanionClinician-supported Calm Place, relational safety and RDI between sessionsOpen resource →DBT Skills LibraryExploring every core DBT skill and tracking learning outside a weekly programOpen resource →Schema Modes: Parts of SelfUnderstanding child states, protective coping, critical voices and the Healthy AdultOpen resource →ACT Values & HexaflexReconnecting with chosen values and taking a meaningful step while discomfort is presentOpen resource →Relationship Check-In for CouplesNoticing whether safety, respect, repair and shared direction are working for both peopleOpen resource →Building Trust in RelationshipsBuilding trust in a friendship, partnership, family or other relationship—or rebuilding confidence in your own judgementOpen resource →Behavioural Activation CentreChoosing one achievable activity when low energy, avoidance or indecision has stopped momentumOpen resource →Steady StepsBuilding structured skills gradually over several weeksOpen resource →Anxiety Approach LabTurning a safe avoided situation into one manageable approach experimentOpen resource →Passengers on the BusUnhooking from unwanted intrusive thoughts without arguing with or obeying themOpen resource →Guilt & Shame Redirection LabChecking responsibility and redirecting guilt or shame toward repair, boundaries or compassionate actionOpen resource →Self-Compassion & Inner Critic CentreRecognising a harsh inner critic, understanding what it is trying to prevent and building a warm, wise and strong responseOpen resource →Sleep Reset CentreReducing the struggle with sleep and choosing a behavioural pathway for tonight, waking in the night or the next dayOpen resource →Panic & Body Alarm CentreChecking safety and responding to a familiar panic wave, frightening body sensations, fear of another attack or panic-related avoidanceOpen resource →Grief & Loss CentreChoosing support for an immediate grief wave, practical burden, continuing connection, changed identity, ambiguous loss or significant datesOpen resource →Assertive Communication & Boundaries LabMaking a request, saying no, setting a limit, raising a concern, responding to criticism, handling pushback or repairing a conversationOpen resource →Stress, Overload & Burnout CentreSorting demands, protecting limited capacity and changing the personal or system conditions that keep recreating overloadOpen resource →Anger & Conflict Reset CentreInterrupting an anger surge, taking a structured time-out, checking the story and returning with a request, solution, boundary or repairOpen resource →Perfectionism & Procrastination LabStarting or finishing a task when rigid standards, overpreparing, checking, deadline pressure or self-criticism keep the cycle goingOpen resource →Social Anxiety & Connection LabReducing social-anxiety restrictions by changing self-focused attention, avoidance, safety behaviours and post-event replayOpen resource →Health Anxiety & Reassurance CycleSeparating appropriate medical care from repeated body checking, symptom searching, reassurance, extra care-seeking or health-related avoidanceOpen resource →Emotion Wheel & Healthy Expression LabNaming an emotion, understanding its body signals and action urge, and choosing DBT-guided healthy expressionOpen resource →Body Sensation Map & Emotion ExplorerLocating a physical sensation, describing its quality and exploring possible emotions without treating the body clue as a diagnosisOpen resource →‘You’re Too Much’ Response LabSeparating specific feedback from capacity, mismatch or shaming after someone says you are ‘too much’Open resource →Interpersonal Effectiveness & Middle Path CentreConsidering both perspectives, reducing circular conflict and building a workable solution while holding values and boundariesOpen resource →What’s on My Plate?Seeing whether everything planned for today can fit inside 24 hours, then resolving the overflowOpen resource →ADHD Skills ProgramAge-specific ADHD psychoeducation, practical strategies and guided skills practice for adults, adolescents and children with parentsOpen resource →Autism (ASD) & ADHD HubUnderstanding autism, ADHD and overlapping needs, then choosing practical support for sensory load, executive functioning, communication or overwhelmOpen resource →OCD & ERP HubUnderstanding obsessions, visible or mental compulsions and reassurance, then preparing a safe, proportionate ERP stepOpen resource →Pornography, Sex, Alcohol & Substance Use PathwayChecking safety and changing a pornography, sexual-behaviour, alcohol or other substance-use pattern without moral shameOpen resource →Explicit Social Skills HubLearning the hidden steps in conversation, friendship, groups, digital communication, consent, repair and work or study interactionOpen resource →