Guided Mental Health Self-Help
Our guided self-help programs are short, structured exercises based on proven techniques to help you manage everyday emotional challenges. They are for anyone looking for practical tools to reflect on their thoughts, feelings, and behaviors at their own pace.
Your progress and responses are private. These programs are not a diagnosis and are not a replacement for professional care.
Cognitive Restructuring
Identify unhelpful thoughts and replace them with constructive alternatives.
~9 minPositive Journaling
Remind yourself to be grateful and positive.
~10 minOne-day Time Management
Explore how your time can serve your better.
~51 minProblem-Solving for Stress & Low Mood
Work through one real-life problem step by step — define it clearly, brainstorm solutions, weigh the pros and cons, and leave with a concrete action plan — using an evidence-based technique that eases stress and low mood.
~12 minSleep Well: A CBT-I Starter Session
Learn how your sleep actually works and build a personal, evidence-based plan to reset your nights.
~7 minBehavioral Activation: Small Steps Back to Life
A practical behavioral activation exercise: notice activity and mood patterns, choose a small values-based action, plan around barriers, and review what you learn.
~20 minMindful Breathing: A Guided Practice for Stress and Anxiety
A timed mindful-breathing practice with optional original guided visualizations, transcript access, and a gentle return-to-the-present approach.
~18 minProgressive Muscle Relaxation: Release and Reset
An original, gentle progressive muscle relaxation practice with safety guidance and timed release exercises.
~8 minFacing Your Fears: Graduated Exposure
A gradual, safety-first exposure exercise for facing fears, testing predictions, and building confidence one manageable step at a time.
~17 minMore programs coming soon
UpcomingNew self-help programs will be added here.