Mental Health ToolsetMental Wellness
Validated self-check questionnaires and reflection tools for mood, anxiety, stress and wellbeing.
5-4-3-2-1 Grounding Exercise
A guided, step-by-step 5-4-3-2-1 grounding exercise that walks you through your five senses, with a quick 3-3-3 rule mode for when you only have a minute.
Anxiety Thought Reframe Helper
Write an anxious thought and an AI model in your browser separates facts from predictions and offers a balanced version. Private. Not medical advice.
Big Five Personality Test (IPIP-50)
Take the free 50-item IPIP Big Five personality test and see your Extraversion, Agreeableness, Conscientiousness, Emotional Stability and Intellect scores.
Binaural Beats Generator
Generate binaural beats in your browser: choose a carrier tone and beat frequency or a delta, theta, alpha or beta preset, and listen with headphones at a low volume.
Breathing Exercise Timer
A guided, animated breathing timer with box breathing, 4-7-8, and coherent 5.5-second breathing. Choose a session length and follow the circle.
Brown, Pink & White Noise Generator
Play brown, pink or white noise generated in your browser, with a volume control, hearing-safety guidance and a sleep timer that fades out.
Burnout Assessment
Evaluate your burnout levels based on stress, sleep quality, screen time, and other factors.
Burnout Risk Language Preview
Paste a note about work and an AI model in your browser quotes phrases tied to exhaustion and detachment. Not an assessment or medical advice. Private.
Cognitive Distortions Identifier
Write down a troubling thought, see which of 12 common thinking traps it may fit, and use guided questions to write a more balanced thought.
Coping Strategy Match Preview
Describe a stressful moment and an AI model in your browser reflects it back and matches everyday self-care ideas. Not therapy or medical advice. Private.
Daily Caffeine Intake Calculator
Add up the caffeine in your coffee, tea, soda, energy drinks and chocolate, compare it with FDA, ACOG and pediatric guidance, and estimate what is left at bedtime.
DASS-21 Calculator: Depression, Anxiety & Stress
Score the DASS-21 questionnaire. Each 7-item subscale is summed and doubled, then matched to the Lovibond severity bands for depression, anxiety, and stress.
Focus Timer with Break Reminders
A pomodoro-style focus timer: work in focused blocks with short breaks and a longer break after every few blocks, with adjustable lengths, presets and break ideas.
Gratitude Journal Signal Finder
Paste a gratitude entry and an AI model in your browser lists what and who you appreciated, groups themes and suggests a prompt. Free, private.
Interactive Feelings Wheel & Emotions List
Narrow a broad feeling down to a precise word with an interactive feelings wheel, then put it into an 'I feel ___ because ___' sentence. Includes a searchable A-Z emotions list.
Journal Prompt Generator
Get one journaling prompt at a time, filtered by topic: gratitude, anxiety, self-compassion, goals, relationships, or reflection. Every prompt in a topic appears once before any repeats.
Mental Health Resource Router
Describe what you face and an AI model in your browser suggests types of support to look for, like a therapist or crisis line. Private. Not medical advice.
Mood Journal Theme Detector
Paste a mood journal entry and an AI model in your browser lists each feeling, its trigger, what helped and recurring themes. Private. Not medical advice.
PCL-5 PTSD Checklist Calculator
Score the 20-item PTSD Checklist for DSM-5 (PCL-5). Get your 0-80 total, the 31-33 cutoff comparison, and DSM-5 cluster subscores B, C, D, and E.
PHQ-9 Depression Score Calculator
Calculate your PHQ-9 depression score and determine severity.
Rumination Interrupter
A guided three-step break for repetitive thinking: name the loop, check whether there is a small action to take, then shift your attention with a short timed activity.
Self Care Plan Gap Checker
Compare your self-care plan to your needs: a text model in your browser matches them by meaning and lists gaps. Private. Not medical advice.
Sleep Thought Pattern Checker
Paste the thoughts keeping you up and an AI model in your browser names patterns and suggests a line to park until morning. Private. Not medical advice.
Social Media Addiction Scale Calculator
Screen your social media use with the 6-item Bergen Social Media Addiction Scale and get an instant risk score and interpretation.
Stress Trigger Note Organizer
Paste notes on what stressed you and an AI model in your browser lists triggers, reactions and which ones stacked up. Private. Not medical advice.
Therapy Goal Note Summarizer
Organize therapy goal notes into goals, practice plans and questions for your next session with an AI model in your browser. Private. Not medical advice.