Self-Help Tools
Free, confidential resources to support your mental well-being.
Mental Health Screening
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Depression Screener
PHQ-9 test to assess the severity of depressive symptoms.
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Anxiety Screener
GAD-7 questionnaire to understand your anxiety levels.
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Stress Scale
PSS-10 to measure your perceived stress over the last month.
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PTSD Screen
PC-PTSD-5 brief screen for post-traumatic stress disorder.
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Sleep Quality
Insomnia Severity Index to assess your sleep difficulties.
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Addiction Screen
CAGE questionnaire for alcohol-related concerns.
Relaxation & Exercises
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Box Breathing (4-4-4)
Guided 4-4-4 box breathing to reduce stress instantly.
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Relaxing Breath (4-2-6)
The 4-2-6 breathing pattern for deep relaxation.
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Progressive Muscle Relaxation
Guided JPMR session to systematically release body tension.
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Virtual EMDR Session
Full guided EMDR session with bilateral stimulation for trauma processing.
Open EMDR