free, private, yours

Small tools for a heavy day.

You don't need an appointment to start feeling a little better. Everything here is free and needs no account. As a guest, nothing you do is saved. Sign in only if you'd like a private record of your progress over time.

3 min

Burnout check

Twelve questions across the three things burnout is made of: exhaustion, distance from the work, and whether it still feels worth it.

best for running on empty

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1 min

Take a breath

Box breathing with a slowly growing orb — in for four, hold, out for four. The fastest way to tell your nervous system it's safe.

best for racing mind

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3 min

5-4-3-2-1 grounding

Anchor yourself with your senses — five things you see, four you feel, three you hear, two you smell, one you taste.

best for anxiety & panic

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3 min

Muscle relaxation

Tense and release nine muscle groups, hands to feet. Stress hides in the body — this is how you find it and let it go.

best for tension & stress

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as long as you like

Calming sounds

Monsoon rain, a flowing river, a tanpura drone, hill wind — mix them together, set a fade-out timer, drift off.

best for focus & sleep

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as long as you need

Worry journal

Write out what's spiralling — then keep it on your device, or let it go and watch it leave. Nothing ever leaves your browser.

best for a full head

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1 min

Affirmations

Small, true things in Hindi and English. Read one slowly, keep the one that fits today.

best for heavy days

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1 min

BMI calculator

A rough first-glance number with WHO Asian-population cutoffs and context instead of alarm. A number, never a verdict.

best for a quick check

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2 min

Mood check-in

Four gentle questions and a kind reflection on how you've really been. No scores to fear, never a diagnosis.

best for not sure how you feel

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If the day feels heavier than a tool can hold —

these exercises are a first step, not a substitute for real support. Talking to a certified psychologist is the next one, and it's easier than you think.

Find your therapist In crisis? Get help now

If you're in crisis or thinking about harming yourself, please don't wait for an appointment. Call Tele-MANAS at 14416 — free, confidential, 24x7, in 20+ Indian languages.