Library · Practice
Practice.
Brief, confidential exercises and self-assessments drawn from clinically validated tools. A way of putting words to what you have been noticing.
This toolkit are not a substitute for therapy, and they cannot diagnose anything. What they can do is name patterns clearly. When something has been quietly going on for a while, putting words to it, is often the first useful step.
The exercises and self-assessments below are short and free. Each is built on a research-validated instrument, the kind used in clinical and academic settings. Your answers stay in your browser. Nothing is saved or sent. You can take them as anonymously as you like.
If a result surprises you, or if it puts something into focus you have been carrying for a while, that is information worth sitting with. It might be enough on its own. Or it might be the beginning of a conversation.
A reflection on your relationship
A four-item reflection drawn from the Couples Satisfaction Index (CSI-4), a research-validated brief measure of relationship satisfaction. About 1 minute.
A reflection on attachment style
A brief reflection drawn from the Bowlby–Ainsworth–Main tradition of attachment research. The internal-working-model lineage, not the dating-site material. Sixteen short statements, around three minutes.…
Cultural Meaning Maps. A worksheet for couples and families across cultures
A free downloadable worksheet of eight cultural scales for couples and families whose maps were drawn in different places. With country orientations, two lived…
Ten everyday connection exercises, a worksheet for couples
A free downloadable worksheet of ten small, ordinary practices for couples, designed to fit into normal life, not to fix anything. Pick one or…
Self Assessment for Mental Health
Two short reflections drawn from instruments widely used in UK primary care. The PHQ-9 reflects on low mood; the GAD-7 reflects on worry and…
Test Yourself: Burnout Self Assessment
A reflection drawn from the Burnout Assessment Tool (BAT). Thirty-three statements across exhaustion, mental distance, cognitive impairment, emotional regulation, and somatic symptoms. About five…
R.A.I.N. calms me down
Are you struggling with stress, anxiety, and sometimes overwhelm? Try this brief practice to help calm yourself down and transform difficult emotions by expanding…
7/11 Breathing Technique
How to Deal with Stress, Overwhelm, and Anxiety more Helpfully? Learn this Simple and Short Breathing Technique That Helps to Relax and Regain Composure.
The Three-Minute Breathing Space: A Quick Practice for When You Lose Your Footing
There are days when you can feel yourself slipping. The thought patterns sharpen. The body braces. Something small lands harder than it should. You…
If you need immediate support
You do not have to wait for a self-assessment to reach out.
If you are in crisis, having thoughts of harming yourself, or feeling unsafe, please contact one of the services below. They are free, confidential, and you can call without having to explain too much.
When you are ready