All Ages Therapies Get Report
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How are you feeling right now?

😞Rough
😕Low
😐Meh
🙂Good
😊Great
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How was your sleep?

1
2
3
4
5
Really badGreat sleep
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How much school or work stress are you carrying?

1
2
3
4
5
Very littleOverwhelming
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One word to describe today?

🌿

Your check-in

Today's insight

Your word today

Get your full teen report
🃏

Thought Flip

Tap each card to flip a negative thought into a neutral one. This is a real CBT technique used by therapists.

"I'm going to fail my exams."
↓ tap to flip
"I haven't failed yet. I can still prepare and do my best."
"Nobody actually likes me."
↓ tap to flip
"Some people do care about me. Social anxiety makes this feel worse than it is."
"I'm way behind everyone else."
↓ tap to flip
"Everyone moves at different speeds. My path is my own."
"I said something stupid and everyone noticed."
↓ tap to flip
"Most people are too focused on themselves to remember that moment."
"I'm too anxious to handle this."
↓ tap to flip
"I've handled hard things before. This feeling is temporary."
🧠

You are safe.

This feeling will pass. Work through these steps with me — they actually work.

Step 1 of 4 — Breathe first

Breathe in
4

In for 4, hold for 4, out for 6

Step 2 of 4 — Ground yourself

5

Name 5 things you can see

Look around slowly. Type anything you can see right now.

Step 3 of 4 — Feel the present

4

Name 4 things you can physically touch

Reach out and touch something. Notice the texture, temperature, weight.

Step 4 of 4 — Say this out loud

"I am safe right now. This feeling is temporary. My body is doing its job. I have handled hard things before."
🌿

Your nervous system is calming.

What just happened

You completed a full grounding sequence. Your brain has been pulled out of the panic loop and back into the present. The more you use this, the faster it works.

🌬️

60-Second Calm

The 4-7-8 breathing method. Works in under 60 seconds to calm anxiety. Used by athletes, surgeons and therapists.

Inhale 4s · Hold 7s · Exhale 8s · 3 cycles

Breathe in
4
60
seconds
✓

3 cycles complete. Well done.

What this did

You just activated your parasympathetic nervous system. Your cortisol levels have dropped. Notice how different you feel compared to 60 seconds ago.

🌙

Sleep Wind-Down

A 5-minute pre-bed routine that genuinely improves sleep. Based on sleep research.

10 minutes before bed

Put your phone face-down. No more scrolling. The blue light suppresses melatonin for up to 3 hours.

Write 3 things

Write down 3 things you need to do tomorrow. Your brain will stop trying to remember them.

Body scan

Lie down. Start at your toes and slowly relax each part of your body moving upward. Takes 3 minutes and works better than counting sheep.

4-7-8 breathing

One cycle of the breathing tool above will slow your heart rate enough to fall asleep faster.

← All ages Ages 13 to 18 · Free · No signup

Hey. How are you actually doing?

Real tools for real teen life — school stress, anxiety, panic, sleep. Pick what you need right now.

✦
Daily Check-in

30-second mood, sleep and stress check-in. Builds a picture of how you are doing over time.

Check in
🧠
Panic Pause

Feeling anxious or overwhelmed right now? This 2-minute grounding tool actually works.

Use now
🃏
Thought Flip

Flip negative thoughts into neutral ones. A real CBT technique in a simple card game format.

Play
🌬️
60-Second Calm

The 4-7-8 breathing method. Reduces anxiety in under 60 seconds, proven to work.

Start
🌙
Sleep Wind-Down

A 5-minute pre-bed routine based on sleep science. Actually helps you fall asleep faster.

Read
📋
Teen Wellness Report

10 questions about how you are really doing. Get a personal report about your mental health. Free.

Start free
Struggling with more than stress? Childline: 0800 1111 · Crisis Text: Text SHOUT to 85258 · Free and confidential