Sounding Board

A quiet, private place to think something through — untangle a hard moment, name what you're feeling, and steady yourself. Guided by the kinds of questions a good listener would ask.

What this is and isn't. This is a self-guided journaling tool — a companion for the space between. It is not therapy, not a therapist, and not a substitute for professional care. If things feel heavy or persistent, talking to a real person (a counselor, doctor, or someone you trust) is the strong move, not the weak one. Everything here stays on your device — nothing is saved unless you choose to, and nothing is ever sent anywhere.

A gentle walk-through when a thought is looping. Take it one box at a time — there are no wrong answers.

What happened? Just the facts, like a camera saw it. What went through your mind? The thought, in its own words. How did that feel — and where did you notice it in your body? If a good friend told you this exact thing, what would you say to them? What's one kinder or truer way to hold this? Not fake-positive — just fairer. One small, doable next step (even "rest tonight" counts)

Sometimes naming it takes the edge off. Tap what fits — you can pick a few.

Under that, what might it be pointing to? A need, a fear, something that matters to you.

If your mind is racing, come back to your body for a minute.

Box breathing — breathe in 4 · hold 4 · out 4 · hold 4.

5-4-3-2-1 — name 5 things you can see · 4 you can feel · 3 you can hear · 2 you can smell · 1 you can taste. Say them slowly, out loud if you can.

Feet on the floor — press both feet down. Feel the ground hold you. You are here, and this moment is survivable.

On heavy days the good stuff gets crowded out. Three small true things — they count even when they're tiny.

One thing that went okay today One person or thing you're glad exists One thing you handled, even a little