Tools for difficult moments and clinical worksheets
Read-only — a reference library of coping tools and clinical worksheets. Nothing you view here is stored on our servers.
A four-square breathing pattern that calms the nervous system in under 2 minutes.
Slows and deepens your breath by extending the exhale through pursed lips.
Train your body to breathe from the abdomen to activate the parasympathetic nervous system.
Balance the nervous system by alternating breath between nostrils (nadi shodhana).
Breathe deeply into your belly to reduce stress and calm your body.
Extend inhale and exhale to six seconds each to enter a deeply relaxed state.
A natural tranquilizer for the nervous system using a 4-7-8 breath count.
Use your senses to anchor yourself in the present moment.
Cold water activates the dive response, quickly reducing emotional intensity.
Observe a craving like a wave — it rises, peaks, and passes without acting on it.
Text or call someone from your support circle.
A brief walk changes your environment and releases tension.
Write down things you are grateful for to shift perspective.
Visualize the full sequence of what happens if you act on the urge.
Tense and release muscle groups to release stored tension.
Check if you are Hungry, Angry, Lonely, or Tired — basic needs that mimic cravings.
Mentally visit a calm, safe place to regulate your nervous system.
Write whatever comes to mind to process emotions and reduce their intensity.