A plain-language library for your inner world.
Short reads that explain what's happening. Small interactives you can actually try. Everything is free and safe to share.
Not sure where to start?
Short guided paths through the library — a few steps, in order.
New to therapy
Start with language for what you're feeling, then try one small practice.
Managing anxiety
From the middle of a spike to a daily worry habit that stays in its lane.
Know your nervous system
The map first, then the moves — how states shift and how to shift them.
Carrying a loss
Grief comes in waves, not stages. Small ways to be with it.
Try this when…
Pick the moment you're in, and we'll point you at two things that fit.
Nervous system
The states you move between all day — and how to shift them.
Polyvagal Ladder
Tap a rung: safe & social, fight/flight, or shutdown — and get moves that fit.
The window of tolerance
The zone where you can think and feel at the same time.
Fight, flight, freeze — and fawn
Four ancient responses your body runs before you can think.
Polyvagal theory, in plain language
Your nervous system has three gears: connect, mobilise, shut down.
Grounding techniques: 5-4-3-2-1 and beyond
Simple sensory anchors that pull you back into the room when your mind has run off.
How to regulate your nervous system
Regulation isn't being calm — it's the ability to move between states without getting stuck.
Somatic exercises, explained
Small body practices that teach your nervous system it's safe to settle.
Emotional dysregulation, in plain language
When feelings arrive louder, faster, and stay longer than the moment calls for.
Why you can't sleep when you're stressed
A wired brain at bedtime isn't a discipline problem — it's a nervous system still on shift.
Window of Tolerance
A quick check-in: above the window, inside, or below — matched regulation moves.
Box Breathing
A 4-4-4-4 breath animator — one minute to drop a gear.
5-4-3-2-1 Grounding
Guided sensory grounding when your mind has run off.
2-Minute Wind-Down
A guided four-step body wind-down for tired-but-wired nights.
Anxiety & stress
When alarm, worry, or pressure takes over — and how to turn the volume down.
Panic First Aid
A step-by-step walkthrough for the middle of a panic attack — name it, slow the exhale, ride the crest.
What a panic attack is (and isn't)
A panic attack is a sudden surge of intense fear and body sensations. It usually passes, but unfamiliar symptoms should not be self-diagnosed.
Trauma & the body
What trauma is, how it lives in the body, and how it heals.
Body Map
Tap where you feel it — get plain-language notes on what the body might be holding.
What is trauma?
Trauma is the lasting impact an overwhelming experience can have on memory, emotion, the body, and relationships.
What is dissociation?
When things get too much, the mind dims the lights to protect you.
How does trauma live in the body?
Overwhelming stress can leave the brain and body expecting danger long after the event is over.
Complex PTSD (CPTSD) vs PTSD, explained
PTSD is what an event leaves behind. CPTSD is what a long chapter leaves behind.
Parts & self
Why you feel like more than one person inside — and what to do with it.
Feelings & needs
Naming what you feel, and what's underneath it.
Relationships
Attachment, boundaries, and the patterns that repeat.
Grief & loss
Carrying a loss — in waves, not stages.
Chronic symptoms
When the body keeps signaling — pain, gut, seizures, FND.
When pain stays after the injury heals
Chronic pain is real — and often a sensitive alarm system, not ongoing damage.
IBS and the gut-brain conversation
Your gut and brain talk constantly — in IBS, the conversation has gotten loud.
Functional seizures (PNES) explained
Real seizures. Not epilepsy. Not faking. A brain-network disorder that responds to therapy.
Functional Neurological Disorder (FND) — a software problem in a working brain
FND is a real neurological condition where the brain's wiring is fine but the signals are getting crossed.
Nothing you tap here is saved or sent anywhere — your favorites and recently-viewed list live on this device only. These pages are free to use and share — therapists often send them to clients between sessions.