HereNow Snapshot

Take a quick snapshot of how you feel and what’s going on. We’ll match the best tool for this moment.

How intense is your feeling?

5

Where are you? What’s coming up for you?

You can step away anytime.

Panic Mode

Follow this quick breathing exercise to calm your body.

Here are a few clinically supported approaches we use and teach:

CBT (Cognitive Behavioural Therapy): Challenging unhelpful thoughts and reframing them.
ACT (Acceptance & Commitment Therapy): Developing psychological flexibility and values‑based actions.
DBT (Dialectical Behaviour Therapy): Mindfulness and distress tolerance for emotional regulation.
Somatic Regulation: Grounding yourself through body and breath awareness.
Trauma‑Informed Care: Creating safety and choice without judgment or triggering content.

Choose a modality:

Write how you’re feeling or what’s on your mind:

Name of appointment: Location of the Dr/Hosp: Date & time:

This section will show trends and helpful patterns over time. (Coming soon)

Dark mode Low stimulus mode Gentle reminders Anonymous backup