Tools for difficult moments

Not everything will help every time. Try what feels right. Leave what doesn't.

Box Breathing

Four counts in. Four counts hold. Four counts out. Four counts pause.

Your breath is always with you. It's a place to return to.

Includes calming breathing tones to guide you

When your mind is somewhere else—somewhere difficult—this brings you back to right now.

Five things you can see

Look around slowly. Name them quietly to yourself.

Four things you can touch

The texture of your clothes. The surface beneath you. Feel them.

Three things you can hear

Even small sounds. Even silence.

Two things you can smell

Or think of scents that calm you.

One thing you can taste

The inside of your mouth. A sip of water.

You don't have to share it with anyone. This is just for you.

What does this feeling want me to know?

If I could say anything without consequence, what would I say?

What's one small kindness I can offer myself today?

Quick, meaningful insights to help you understand yourself better

Understand your natural patterns, how you process the world, and what energizes you

Discover what truly matters to you and identify meaningful directions for your life

Explore how you understand and navigate emotions in yourself and others

Test your analytical thinking and pattern recognition abilities

These assessments are meant for self-reflection, not diagnosis. Take your time with them.