Guided Practices for Your Mental Wellness & Resiliency

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Anchor Out of Anxiety Using 5-4-3-2-1

This simple practice will guide you through using your senses to anchor into the present moment. The 5-4-3-2-1 technique originates from trauma therapy, and is considered a grounding strategy. 

Being ‘grounded’ simply refers to the notion of being emotionally and mentally present in the here and now. Use this guided practice to return to present moment awareness, slow racing thoughts, stop flashbacks, minimize addictive cravings, ease ruminating, and lessen anxiety.

​From Fear to Here - Shift Panic

Feeling overwhelmed by panic right now? Take a deep breath and press "play". Let this guided practice be your shift out of the intensity of anxiety. These moments can feel scary, and I thank you for picking up this app and looking for relief. I'll guide you through some well-researched emotion regulation techniques, so you can find relief and reconnect with the present.

Let's navigate through this together.​

Stress Release Based on EMDR

This soothing guided visualization is designed to help you relax, ease out of anxiety, and let go of stress. This recording uses music to facilitate bilateral stimulation. To hear the alternating rhythm, please listen with ear buds. Bilateral stimulation is a key component of EMDR therapy. This recording guides you in cultivating a peaceful place image, commonly used during the resourcing (emotion regulation) phase of EMDR therapy. ​

Spiral Technique to Shift Anxiety

Based on EMDR therapy, this guided visualization can help shift emotional overwhelm caused by distressing thoughts, images, or memories. It can be used as a grounding practice to enhance emotion regulation.