CalmMyself

Your personal toolbox for nervous system regulation

13 evidence-based calming techniques with smart recommendations

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Crisis Support: If you're experiencing thoughts of self-harm, call 988 (Suicide & Crisis Lifeline) or text "HELLO" to 741741 (Crisis Text Line)

Quick Access(1 tool)

Quick Access Mode

Quick Access•1 minute

60 seconds of rapid-fire calming techniques

Emergency(1 tool)

Emergency Grounding

Crisis Support•2-3 minutes

Quick grounding protocol for overwhelming moments

Breathing(3 tools)

Box Breathing

Breathing•2-5 minutes

4-4-4-4 breathing pattern for calm and focus

Triangle Breathing

Breathing•3-8 minutes

4-4-6 pattern for relaxation and stress relief

Physiological Sigh

Breathing•30 seconds

Double inhale + long exhale for rapid calm

Grounding(2 tools)

5-4-3-2-1 Grounding

Grounding•3-7 minutes

Use your senses to anchor to the present moment

Body Scan

Grounding•5-15 minutes

Mindfully scan through your body from head to toe

Mindfulness(3 tools)

3-Minute Breathing Space

Mindfulness•3 minutes

A short mindfulness practice for any moment

Present Moment Awareness

Mindfulness•Flexible

Simple questions to anchor you in the now

Loving-Kindness

Mindfulness•5-10 minutes

Cultivate compassion for yourself and others

Relaxation(1 tool)

Progressive Muscle Relaxation

Relaxation•10-20 minutes

Systematically tense and relax muscle groups

Visualization(2 tools)

Safe Place Visualization

Visualization•10-15 minutes

Create a mental sanctuary you can visit anytime

Calming Nature Scenes

Visualization•5-10 minutes

Guided visualization through peaceful natural settings

All techniques are evidence-based and designed for general wellness. Not a replacement for professional mental health care.

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