Your Resilience Toolkit
You do not have to solve everything today. Make a little room for what you are carrying, identify what might help, and choose one manageable next action.
Private session. Answers are not saved or submitted. Leave out identifying details; your downloaded plan may contain personal information.
Step 1 of 6
What is weighing on you?
You do not have to name everything, or share a personal story.
This is a personal planning tool, not a validated assessment or treatment. HEAR and NICE are Mark Henick's educational frameworks; the sources below do not validate this combined tool. Practices may not suit everyone. Stop or change a practice that increases distress, and seek appropriate professional support when needed. An immediate safety concern needs timely help, not completion of this plan.
If there is immediate danger, use local emergency services. Elsewhere, contact an appropriate local crisis service.
Evidence and further guidance
An independently developed, evidence-informed stress-management guide. Further reading, not evidence that this Toolkit has been tested. Free guide and language options.
Benefits, limitations and potential unwanted effects. Mindfulness should not replace conventional care or delay seeking help.