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Daily Self-Check In

How are you feeling right now?

When feeling calm, you are in a state of peaceful tranquility. This is an ideal time for mindfulness and reflection.
Anxiety is your body's natural response to stress. Remember to breathe and ground yourself.
Sadness is a natural emotion that helps us process difficult experiences. Be gentle with yourself.
Anger often masks hurt or fear. Try to identify the root cause of your anger.
Happiness brings positive energy and optimism. Share your joy with others!
Feeling overwhelmed means you need to take a step back. Break tasks into smaller steps.

Resources

Understanding Anxiety

Common symptoms include:

  • Excessive worry
  • Restlessness
  • Difficulty concentrating
  • Sleep problems
  • Physical symptoms (rapid heartbeat, sweating)

Coping strategies:

  • Deep breathing exercises
  • Progressive muscle relaxation
  • Challenging anxious thoughts
  • Regular exercise
  • Maintaining routine

Dealing with Depression

Key signs:

  • Persistent sadness
  • Loss of interest
  • Changes in sleep/appetite
  • Low energy
  • Difficulty concentrating

Management techniques:

  • Seek professional help
  • Regular physical activity
  • Maintain social connections
  • Set small, achievable goals
  • Practice self-compassion

Stress Management

Daily techniques:

  • Time management
  • Setting boundaries
  • Regular breaks
  • Physical exercise
  • Relaxation practices

Long-term strategies:

  • Building resilience
  • Developing coping skills
  • Creating support systems
  • Regular self-care

Mindfulness Practices

Basic techniques:

  • Breath awareness
  • Body scanning
  • Walking meditation
  • Mindful eating
  • Present moment awareness

Starting tips:

  • Start with short sessions
  • Find a quiet space
  • Be patient with yourself
  • Practice regularly

Self-Care Tips

Building healthy habits:

  • Regular exercise
  • Balanced nutrition
  • Adequate sleep
  • Social connection
  • Hobbies and interests

Daily routines:

  • Morning routine
  • Work-life balance
  • Evening wind-down
  • Regular check-ins

Sleep Hygiene

Improving sleep quality:

  • Consistent sleep schedule
  • Relaxing bedtime routine
  • Comfortable sleep environment
  • Limited screen time
  • Avoiding caffeine/alcohol

Helpful habits:

  • Regular exercise (not near bedtime)
  • Stress management
  • Light exposure during day
  • Comfortable bedding

Relationship Support

Building healthy connections:

  • Clear communication
  • Setting boundaries
  • Active listening
  • Showing empathy
  • Quality time

Maintaining relationships:

  • Regular check-ins
  • Conflict resolution skills
  • Expressing appreciation
  • Respecting differences

Breathing Exercises

Breathing Exercise

Follow the circle's rhythm: Inhale as it expands, exhale as it contracts

CBT & DBT Exercises

Journaling

Guided Meditation

Choose an exercise:

Practise breathing deeply...

Audio Mindfulness

Mindfulness Podcast

Listen to guided mindfulness sessions to help you relax and stay centered.

Colour Breathing

Thought Bubbles

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