The 167 hours between appointments matter. This is your private space to check in, reflect, and practise at your own pace.
Your entries are stored only on this device and are never shared with your therapist or anyone else without your permission.
Take a moment to check in with yourself.
Pick one thing. Even small intentions create momentum.
Capturing insights within 24 hours of a session significantly improves retention. Take 5 minutes. It is worth it.
Think about moments that felt significant, even if you are not sure why yet.
✓ SavedAn insight, a feeling, something your therapist said. Whatever feels worth holding onto.
✓ SavedThings left unsaid, questions that came up later, threads worth pulling on.
✓ SavedNo right answer here. Sometimes sessions leave us energised, sometimes tender. Both are valid.
✓ SavedA practice, a conversation, a boundary. Even noticing something counts.
✓ SavedRhythmic breath used by first responders to rapidly calm the nervous system.
Find a comfortable position and soften your shoulders.
Breathe in through your nose for 4 counts
Hold for 4 counts. No strain.
Exhale through your mouth for 4 counts
Hold empty for 4 counts. Repeat 4 to 8 times.
Anchor yourself in the present moment when feeling overwhelmed or anxious.
Name 5 things you can see . Look around slowly.
Name 4 things you can physically feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste . Then take one slow breath.
Build awareness of physical sensations and release tension you might not notice carrying.
Lie down or sit comfortably. Take three slow breaths to arrive.
Start at the top of your head. Notice any sensations, warmth, tightness, tingling.
Move slowly down through your face, jaw, neck, shoulders, arms, and hands.
Continue through your chest, belly, back, hips, thighs, calves, and feet.
When you notice tension, breathe into it. Not to fix it, just to acknowledge it.
Build an internal resource. A mental space to return to when you need stability.
Close your eyes and take a few slow breaths.
Imagine a place, real or imagined, where you feel completely safe.
Notice what you see: colours, light, shapes
What sounds and textures are there? What does it feel like to be here?
Spend a few minutes simply being there. You can always return.
Activates the parasympathetic nervous system. Great before sleep or when anxiety spikes.
Sit upright. Rest your tongue gently behind your upper front teeth.
Exhale completely through your mouth with a whooshing sound.
Inhale through your nose for 4 counts
Hold for 7 counts
Exhale through your mouth for 8 counts. Repeat 3 to 4 cycles.
Turn an ordinary walk into grounding practice. Helpful after a heavy session when you need to process.
Leave your phone in your pocket. Walk at an unhurried pace.
Notice your feet contacting the ground with each step.
Let your gaze be soft, just taking in what is around you.
When thoughts arise, notice them and return to the sensation of walking.
There is nothing to figure out. Just walk, notice, and let things settle.
A CBT technique. Schedule a dedicated time for anxious thoughts instead of fighting them. Surprisingly effective.
When a worry appears, say to yourself: I see you. I will return to you at worry time.
Write it down briefly so you trust you will not forget it.
Pick a specific 15 minute worry window later in the day
When it reappears before then, remind yourself it has a dedicated time and place.
At your scheduled time, review the list. Often the urgency has passed naturally.
Your SUDS check-ins will appear here.
Start by logging how you feel today.
Follow the circle. Expand as you inhale, hold, then release as you exhale.