2m
Quantum Heartbeat (Box Breath)
When anxiety spikes or your mind races, steady box breathing resets your nervous system in a few minutes.
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Tools
Calm, grounding, and clarity — interactive wellness tools for the 3092 era. Use solo or with your persona in chat.
Wellness tools only — not medical diagnosis. Seek professional help when needed.
26/26 Available
2m
4-7-8 Breath
When you can't sleep or feel wired, the 4-7-8 pattern slows your heart rate and quiets racing thoughts.
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1m
Physiological Sigh
When stress hits suddenly, a physiological sigh is one of the fastest ways to drop arousal in under a minute.
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3m
5-4-3-2-1 Grounding
When you feel panicky, detached, or 'not here,' naming what you sense pulls attention back into the present.
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Mood Weather Station
When emotions feel vague, scoring mood 1–10 creates a clear snapshot you can track over time.
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Noise Frequency Tuner
When silence feels too loud or thoughts won't stop, layered ambient sound gives your brain something neutral to rest on.
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1m
60s Body Scan
When tension hides in your body, a 60-second scan releases clench in jaw, shoulders, and belly.
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5m
Meditation Timer
When you want calm but don't know how long to sit, a simple timer holds space for mindfulness without pressure.
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Thought Record
When a negative thought loops, writing situation → thought → alternative breaks the spiral and adds perspective.
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Facts vs Thoughts
When you're unsure what's real vs assumed, separating facts from interpretations reduces catastrophic thinking.
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10m
Worry Window
When worry eats your whole day, a bounded worry window contains it so you can live the rest of your hours.
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Micro-Actions
When everything feels impossible to start, three tiny actions restart momentum without overwhelm.
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Gratitude ×3
When everything feels gray, naming three small good things shifts attention toward what's still working.
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Mood × Energy
When you feel 'off' but can't explain why, mapping mood and energy separately clarifies what you actually need.
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Feelings Wheel
When 'bad' or 'fine' isn't precise enough, naming a finer feeling makes emotions easier to manage.
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Consciousness Flow
When thoughts swirl too fast to catch, dragging particles on a canvas externalizes chaos and slows the mind.
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2m
WHO-5 Wellbeing
When you're unsure how you've been doing lately, WHO-5 screens positive wellbeing to spot dips early.
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3m
GAD-7 Anxiety Screen
When anxiety may be running your life, GAD-7 measures severity so you know if professional support would help.
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4m
PHQ-9 Depression Screen
When low mood persists for weeks, PHQ-9 screens depression severity — and flags when crisis support is needed.
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Mood Chart
When patterns are hard to see day-to-day, a 7-day mood chart reveals trends your memory might miss.
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3m
PSS-10 Stress
When life feels like too much to carry, PSS-10 measures perceived stress so you can adjust before burnout.
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Neural Pathway Draw
When you need grounding without words, symmetric drawing calms the nervous system through rhythmic flow.
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5m
Weekly Review
When the week blurs together, one win–blocker–priority review turns chaos into a clear next direction.
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Micro-Goal Split
When a task feels too big to start, splitting it into one 10-minute physical step removes paralysis.
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Silent Presence
When you don't want advice or questions — just company — silent presence offers being-with without performance.
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10m
Muscle Relaxation (PMR)
When your body stays clenched after stress, progressive muscle relaxation teaches tense-and-release to unlock hold.
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