A free app that helps you track your mental state, interrupt panic spirals, and prove to yourself that bad days don't last forever.
Log your mood 0-10. Build evidence your brain is lying.
Cold shock, brain games, grounding tools for panic.
Export reports to your therapist or doctor.
The Manual
A No-Nonsense Guide to Staying Grounded When Everything Feels Heavy
The "Minimum Viable Effort" Rule
If you're reading this, you're likely tired. This isn't about "fixing" your life or becoming a "warrior." It's about maintenance. It's about the two most important tools you can own: The Reset Button and The Map.
Part 1: The Reset Button
Grounding Techniques
The Science of Snapping Out of It
When you spiral, your brain's "logic center" goes dark and the "panic center" (the amygdala) takes over. You cannot talk yourself out of a panic. You have to physically force your body to change.
The Cold Shock
The fastest way to reset is temperature.
- Hold Ice:Hold ice cubes in your hands for 30 seconds. Focus on the cold sensation. The discomfort interrupts the spiral.
- Ice Pack:Place a cold pack on your chest or the back of your neck. It's a signal to your nervous system that the "fire" is being put out.
- Ice Dive:Last resort: fill a bowl with ice water, submerge your face for 15 seconds. Triggers the Mammalian Dive Reflex, instantly lowering your heart rate.
Brain Games (The Logic Jumpstart)
Force your brain to use its analytical side. This starves the emotional side of energy.
- Category Game:Pick a category (like "Dog Breeds" or "Brands of Cereal"). Name 10 of them.
- The 3s Rule:Count backward from 100 by 3s (100, 97, 94...). If you mess up, start over. The frustration of the math is actually a good sign—it means your logic brain is waking up.
Part 2: The Map
Because Your Brain is a Liar
Depression deletes your "good" memories. It makes you think you've been at a 0 for a month, even if you had a great Tuesday. Tracking is your evidence.
The 0-10 Dashboard
Don't write a journal. Just write a number.
Crisis Zone
Do not make big decisions. Call a pro.
The Fog
Everything is heavy. Stick to the basics (water, sleep).
Functional
You're okay. You can do tasks, but don't overbook.
Better Than Okay
A little better than okay. Good time to prep your tools.
Feeling Good
You feel good. Build your emergency kit now.
The Big Four Audit
If your number is low, check your dashboard before you panic. Have you met the physical requirements of being a human?
- Hydration:Is your brain literally parched?
- Fuel:When was the last time you ate something that wasn't sugar?
- Sleep:Are you running on "low battery" mode?
- Movement:Have you changed your physical environment in the last 4 hours?
Part 3: Maintaining the Machine
Small Wins Only
The 60-Second Rule
If a task takes less than 60 seconds (washing one bowl, picking up the mail), do it now. These "micro-wins" prevent the environment from adding to your mental load.
Building Your Go-Bag
Don't wait for a crisis to find your grounding tools.
- Keep a specific playlist ready.
- Keep an ice pack accessible.
- Keep your tracking app/notebook on your nightstand.
Completely Free
No trials. No paywalls. No catches.
Ready to start tracking?
Your brain lies. Your data doesn't.