Which self-help tool to reach for, and when

The Tools hub (/tools) now contains over thirty short, structured exercises. Below is the clinical logic for picking one.

For acute panic, racing heart, hyperventilation: Box Breathing (/tools/breathing) first, then 5-4-3-2-1 Grounding (/tools/grounding) if dissociation is present. For chronic somatic tension and bedtime anxiety: Progressive Muscle Relaxation (/tools/pmr). For body-image distress: Body Kindness via the chat widget, not a writing tool.

For catastrophising or self-attacking thoughts: the Thought Reframer (/tools/reframer) and then Distortion Lens (/tools/distortion-lens) to name the trap. For 'I am ___' identity-fused thoughts: Cognitive Defusion (/tools/defusion) or the Identity Reframer. For repetitive future-tense worry: the Worry Tree (/tools/worry-tree).

For depressive freeze: Behavioural Activation (/tools/behavioural-activation) — start with one tiny pleasant action today, not a week's plan. For procrastination on a large goal: the Procrastination Diagnoser, then SMART Goal Setter (/tools/goal-setter). For avoidance of feared situations: the Fear Ladder (/tools/fear-ladder).

For a hard conversation you have to have: the Conflict Resolver. For a 'no' you need to deliver: the Boundary Script. For a confusing message you can't parse: the Relationship Decoder. For a rupture you caused: the Apology Builder.

If a tool stops helping after honest, repeated use, or if symptoms are worsening week over week, that is a clear signal to escalate to the AI Psychologist (/chat) for context, and from there to a clinician.