Attuned Wellness

Slow breathing

Breathe in for 4, hold for 4, out for 6. Try it for a minute or two.

Grounding: 5-4-3-2-1

Use your senses to come back to the present. Go slowly.

Thought record

Slow down a hard moment and look at your thought from a few angles.

Saved records

Records are saved only on this device, in this browser, and are not sent to anyone. Anyone who can open your phone could see them. Bring them to a session if you would like to talk them through. Clear all

Circle of control

Sort what is weighing on you by how much of it is in your hands. Type one worry, then tap the circle where it belongs.

Look at your circles

• What stands out when you look at all three?
• Which circle do you spend the most time in when you are worried?
• Could anything in "can't control" be split so part of it is something you can influence?
• Is anything in "can control" really only partly in your hands?
• What is one small step you could take this week from "can control"?

Saved only on this device. Clear all

Parking lot

Something on your mind that does not need your attention right now? Park it here and come back when you have space.

Saved only on this device. Tap Bring to session on anything you want to talk through. Clear all

How are you today?

Check-ins are saved only on this device, in this browser. They are not sent to your counsellor or anyone else. Clear all

Wellness wheel

Rate each area from 1 to 10, then choose two to focus on in your next session.

History

Everything you have saved in the toolkit, newest first.

Saved only on this device. To delete something, use the Remove or Clear all buttons in that tool, or delete everything at once: Delete all my data

A moment to reflect