# Psych Kit

> Your Space for Mental Wellness


## Posts

- [The Secret to Better Sleep: Simple Habits to Quiet a Racing Mind](https://psychkit.org/how-to-sleep-better-quiet-racing-mind/): In my practice, I often see a particular kind of exhaustion. It’s in the eyes of the CEO who closes multi-million dollar deals but can’t close his own mind at night. It’s in the voice of the new mother who craves sleep, yet the moment her head hits the pillow, a tidal wave of worries about the baby’s future washes over her. They all describe the same strange paradox: the day is a series of problems solved, but the night is a battle lost before it even begins. The opponent? A racing mind. They’ll tell me, “I know I need […]
- [How to Stop Negative Thoughts: A 3-Step Method That Actually Works](https://psychkit.org/how-to-stop-negative-thoughts/): It’s 2 AM. The house is quiet, the city is asleep, but your mind is running a marathon. It replays that awkward comment you made in a meeting. It flashes a “what if” scenario about your future that makes your stomach clench. You try to push the thoughts away, telling yourself to “just stop thinking about it,” but it’s like trying to hold back the tide with your bare hands. The more you fight, the stronger they become. If this sounds familiar, you’re not alone. We all get caught in loops of negative thinking. It’s like having an unwanted radio […]
- [Feeling Burnt Out? The Ultimate Guide to Reclaiming Your Energy](https://psychkit.org/feeling-burnt-out-guide/): The alarm goes off, but hitting snooze feels less like a luxury and more like a survival tactic. Another day looms, and the thought of your to-do list doesn’t bring motivation, just a wave of deep, bone-weary exhaustion. You used to be passionate about your work, your projects, your life. Now, you feel detached, cynical, and like you’re running on empty, with the fuel light having been on for weeks. Sound familiar? 😥 This isn’t just stress or a “bad week.” This is burnout, a state of chronic physical and emotional exhaustion. It’s the slow fade from bright and engaged […]
- [5 Proven Ways to Calm an Anxiety Attack (And What’s Happening in Your Brain)](https://psychkit.org/calm-an-anxiety-attack/): The world starts to shrink. Your chest tightens, and it feels like the air is being vacuumed out of the room. Your heart hammers against your ribs, a frantic drumbeat signaling a red alert. Your thoughts are a high-speed collision of “What if?” and “I can’t.” This isn’t just stress; it’s the overwhelming, primal surge of an anxiety attack. If you’ve been there, you know how terrifying and isolating it feels. But I want you to know two things: you are not alone, and you have more power than you think. This isn’t about “just calming down.” It’s about understanding […]
- [Hello world!](https://psychkit.org/hello-world/): Welcome to WordPress. This is your first post. Edit or delete it, then start writing!

## Pages

- [PSC-17 (Pediatric Symptom Checklist-17) Parent and Youth Screening | PsychKit](https://psychkit.org/psc-17-screening-parent-youth/): Pediatric Symptom Checklist-17 (PSC-17) – Parent & Youth | PsychKit Pediatric Symptom Checklist‑17 (PSC‑17) Parent and Youth short forms with instant total and subscale scores. Private, free, autosave, shareable link. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open numbers for major English‑speaking countries plus India, Singapore, Canada and Ireland. Choose a version Parent PSC‑17 (ages 4–18) Youth PSC‑17 (ages 11–17) Scoring: Never=0, Sometimes=1, Often=2. Total positive ≥ 15. Subscales: Internalizing […]
- [Pediatric Symptom Checklist (PSC) – Parent and Youth Screening | PsychKit](https://psychkit.org/pediatric-symptom-checklist-psc/): Pediatric Symptom Checklist (PSC) – Parent and Youth | PsychKit Pediatric Symptom Checklist (PSC) Parent PSC-35 and Youth PSC-35 with instant scoring. Private, free, autosave, and shareable link. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open numbers for major English speaking countries plus India and Singapore. Choose a version Parent PSC 35 items (ages 6 to 18) Youth PSC 35 items (ages 11 to 17) Scoring uses Never=0, Sometimes=1, Often=2. […]
- [Single-Item Sleep Quality Scale (SQS) — 0–10 Weekly Check | PsychKit](https://psychkit.org/single-item-sleep-quality-scale-sqs/): Single‑Item Sleep Quality (SQS) — Free, Instant Results | PsychKit Single‑Item Sleep Quality (SQS) A quick 0–10 rating of your overall sleep quality in the past 7 days. Private, free, instant. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries. How to use it Think about the last 7 days. Rate your overall sleep quality on the 0–10 scale below. Your result and suggestions appear […]
- [Stanford Sleepiness Scale (SSS) – 7-Point Alertness Check | PsychKit](https://psychkit.org/stanford-sleepiness-scale-sss/): Stanford Sleepiness Scale (SSS) Stanford Sleepiness Scale (SSS) Select the statement that best describes your current level of sleepiness. Submit Reset Emergency Numbers Sharable Link: Emergency Numbers India: 14416 (Tele-MANAS) USA: 988 Suicide & Crisis Lifeline UK & Ireland: Samaritans 116 123 Canada: 988 Suicide Crisis Helpline Australia: Lifeline 13 11 14 Singapore: Samaritans of Singapore 1800-221-4444 More numbers are available on our Get Support page. Please confirm before calling as they may change. Close How to Use This Scale The Stanford Sleepiness Scale (SSS) is a quick, single-item measure of your current sleepiness. Choose the statement that feels most […]
- [TIPI – Ten Item Personality Inventory (Free, Instant Results) | PsychKit](https://psychkit.org/tipi-ten-item-personality-inventory/): TIPI – Ten Item Personality Inventory — Free, Instant Results | PsychKit TIPI – Ten Item Personality Inventory A 10 item public-domain snapshot of personality: Extraversion, Agreeableness, Conscientiousness, Emotional Stability, and Openness. Private, free, instant. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English speaking countries. How to take it Read each statement and decide how much you agree with it in general. Pick one option […]
- [IPIP-50 Big Five Personality Test - Free Instant Results | PsychKit](https://psychkit.org/ipip-50-big-five-personality-test/): IPIP‑50 (Big Five‑50) — Free, Instant Results | PsychKit IPIP‑50 (Big Five‑50) A 50‑item public‑domain measure of the Big Five: Extraversion, Agreeableness, Conscientiousness, Neuroticism, and Openness. Private, free, and instant. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries. How to take it Read each statement and decide how accurately it describes you in general. Pick one option from Very inaccurate to Very accurate. When […]
- [Mini-IPIP Big Five (20-item) — Free Instant Results | PsychKit](https://psychkit.org/mini-ipip-big-five-20/): Mini‑IPIP (Big Five‑20) — Free, Instant Results | PsychKit Mini‑IPIP (Big Five‑20) A 20‑item public‑domain measure of personality: Extraversion, Agreeableness, Conscientiousness, Neuroticism, and Openness. Private, free, instant. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries. How to take it Read each statement and decide how accurately it describes you in general. Pick one option from Very Inaccurate to Very Accurate. When all 20 are […]
- [MHC-SF Mental Health Continuum Short Form | Free Instant Results | PsychKit](https://psychkit.org/mhc-sf-mental-health-continuum-short-form/): MHC‑SF (Mental Health Continuum – Short Form) — Free, Instant Results | PsychKit Mental Health Continuum – Short Form (MHC‑SF) A 14 item check of emotional, social, and psychological well‑being for the past month. Private, free, and instant. Results save only on your device. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English speaking countries. How to take it Think about the past month. For each […]
- [Flourishing Scale FS | Free Instant Results | PsychKit](https://psychkit.org/flourishing-scale/): Flourishing Scale (FS) — Free, Instant Results | PsychKit Flourishing Scale (FS) A short check of psychological well‑being across purpose, relationships, strengths, and optimism. Private, free, and instant. Results save only on your device. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries. How to take it Read each statement and think about your life overall. Pick one option from strongly disagree to strongly agree. […]
- [Satisfaction With Life Scale SWLS Free Instant Results | PsychKit](https://psychkit.org/satisfaction-with-life-scale/): Satisfaction With Life Scale (SWLS) — Free, Instant Results | PsychKit Satisfaction With Life Scale (SWLS) A quick well‑being check of how satisfied you feel with life as a whole. Private, free, and instant. Results save only on your device. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries. How to take it Think about your life as a whole, not one area. For each […]
- [Rosenberg Self Esteem Scale RSES Free Instant Results | PsychKit](https://psychkit.org/rosenberg-self-esteem-scale/): Rosenberg Self-Esteem Scale (RSES) — Free, Instant Results | PsychKit Rosenberg Self‑Esteem Scale (RSES) A quick global self‑esteem check. Private, free, and instant. Results save only on your device. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries. How to take it Read each statement. Pick one option that fits you best. When all 10 are answered, your results appear below. For teens and adults. […]
- [ASRS v1.1 ADHD Screener (6 Item) Free Private Instant Results | PsychKit](https://psychkit.org/asrs-adhd-screener/): ASRS v1.1 Screener (6‑item) — Free, Instant Results | PsychKit ASRS v1.1 Screener (6‑item) A quick adult ADHD screen. Private, free, and instant. Results are saved only on your device. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries. How to take it Think about the past 6 months. For each question, pick one option. When all 6 are answered, your results appear below. For […]
- [ASSIST Screening Test (WHO) - Alcohol, Smoking and Substance Involvement | PsychKit](https://psychkit.org/assist-who-screening-test/): ASSIST Screening Test (WHO) – Alcohol, Smoking and Substance Involvement | PsychKit ASSIST Screening Test (WHO) Alcohol, Smoking and Substance Involvement. Instant per‑substance risk with color bands. Private, free, autosave, and shareable link. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. More countries at Get Support. Use the button above to open numbers for major English speaking countries plus India, Singapore, Canada, and Ireland. How it works Step 1 – mark any substances you have ever used. Step 2 – for each […]
- [AUDIT & AUDIT-C Screening Test (WHO) | Free Instant Results | PsychKit](https://psychkit.org/audit-audit-c-screening-test/): AUDIT & AUDIT-C Screening Test (WHO) | PsychKit AUDIT & AUDIT-C Screening Test (WHO) Instant scoring with WHO risk zones. Private, free, autosave, and a shareable link. Copy shareable link Reset Emergency numbers If you or someone is in immediate danger, contact local emergency services now. Numbers can change. Please verify before calling. More countries at Get Support. Use the button above to open numbers for major English speaking countries, plus India, Singapore, Canada, and Ireland. Choose version AUDIT 10 items AUDIT-C 3 items AUDIT gives a total from 0 to 40. WHO risk zones: 0 to 7 low, 8 […]
- [ACE (CDC) and ACE-IQ (WHO) Screening Test | Free Instant Results | PsychKit](https://psychkit.org/ace-ace-iq-screening-test/): ACE (CDC) / ACE-IQ (WHO) | PsychKit ACE (CDC) / ACE-IQ (WHO) Free and anonymous screening of childhood adversity. Educational use only, not a diagnosis. ACE (CDC) ACE-IQ (WHO) ACE (CDC 10-item) Get Results ACE-IQ (WHO 43-item) Get Results Your Results Get Shareable Link Reset Emergency Numbers ✕ Crisis Numbers India: 14416 (Tele-MANAS) USA: 988 Suicide & Crisis Lifeline UK: Samaritans 116 123 Australia: Lifeline 13 11 14 New Zealand: 1737 (Need to Talk) Canada: 988 Suicide Crisis Helpline Ireland: Samaritans 116 123 Singapore: Samaritans of Singapore 1767 Numbers may change. Verify locally. For more visit our Get Support page. […]
- [PCL-5 PTSD Checklist (Free and Anonymous) | Instant Score, Clusters, and Guidance | PsychKit](https://psychkit.org/pcl-5-ptsd-checklist/): PCL-5 PTSD Checklist for DSM-5 (Free and Anonymous) | PsychKit PCL-5 PTSD Checklist for DSM-5 Free. Anonymous. Mobile first. Instant score and clear guidance. Emergency border-emerald-200 bg-emerald-50 text-emerald-900 bg-emerald-100 border-amber-200 bg-amber-50 text-amber-900 bg-amber-100 border-orange-200 bg-orange-50 text-orange-900 bg-orange-100 border-rose-200 bg-rose-50 text-rose-900 bg-rose-100 border-rose-300 bg-rose-200 This checklist looks at posttraumatic stress symptoms over the last month. There are 20 items. We follow the official wording and scoring from the National Center for PTSD. This is for education only, not a diagnosis. Your answers stay on your device unless you share a results link. Optional: short label for your worst event (not saved) […]
- [PC-PTSD-5 Primary Care PTSD Screen (Free and Anonymous) | Instant Score and Guidance | PsychKit](https://psychkit.org/pc-ptsd-5-primary-care-ptsd-screen/): PC-PTSD-5 Primary Care PTSD Screen (Free and Anonymous) | PsychKit PC-PTSD-5 Primary Care PTSD Screen Free. Anonymous. Mobile first. Instant score and clear guidance. Emergency border-emerald-200 bg-emerald-50 text-emerald-900 bg-emerald-100 border-amber-200 bg-amber-50 text-amber-900 bg-amber-100 border-orange-200 bg-orange-50 text-orange-900 bg-orange-100 border-rose-200 bg-rose-50 text-rose-900 bg-rose-100 border-rose-300 bg-rose-200 This short checklist is a screen for posttraumatic stress. It starts with a trauma question, then five yes or no items about the last month. This is for education only, not a diagnosis. Your answers stay on your device unless you share a results link. Start or continue Clear PC-PTSD-5 Sometimes things happen to people that are […]
- [GDS-15 Geriatric Depression Scale (Free and Anonymous) | Instant Score and Guidance | PsychKit](https://psychkit.org/gds-15-geriatric-depression-scale/): GDS-15 Geriatric Depression Scale (Free and Anonymous) | PsychKit GDS-15 Geriatric Depression Scale Free. Anonymous. Mobile first. Instant score and clear guidance. Emergency border-emerald-200 bg-emerald-50 text-emerald-900 bg-emerald-100 border-amber-200 bg-amber-50 text-amber-900 bg-amber-100 border-orange-200 bg-orange-50 text-orange-900 bg-orange-100 border-rose-200 bg-rose-50 text-rose-900 bg-rose-100 border-rose-300 bg-rose-200 This short checklist screens for depression in older adults. It covers the past week. There are 15 yes or no items. This is for education only, not a diagnosis. Your answers stay on your device unless you share a results link. Start or continue Clear Over the past week Answer yes or no for each item. We keep the […]
- [WHO-5 Well-Being Index (Free and Anonymous) | Instant Score and Guidance | PsychKit](https://psychkit.org/who-5-well-being-index/): WHO-5 Well-Being Index (Free and Anonymous) | PsychKit WHO-5 Well-Being Index Free. Anonymous. Mobile first. Instant score and clear guidance. Emergency border-emerald-200 bg-emerald-50 text-emerald-900 bg-emerald-100 border-amber-200 bg-amber-50 text-amber-900 bg-amber-100 border-orange-200 bg-orange-50 text-orange-900 bg-orange-100 border-rose-200 bg-rose-50 text-rose-900 bg-rose-100 border-rose-300 bg-rose-200 This short checklist looks at well-being in the last 2 weeks. There are 5 items. This is for education only, not a diagnosis. Your answers stay on your device unless you share a results link. Start or continue Clear Over the last two weeks Please select one for each statement. Scoring is 0 to 5 per item where 0 is at […]
- [K10 and K6 Psychological Distress Test (Free and Anonymous) | Instant Score and Guidance | PsychKit](https://psychkit.org/k10-k6-psychological-distress-test/): K10 and K6 Psychological Distress Test (Free and Anonymous) | PsychKit K10 and K6 Psychological Distress Free. Anonymous. Mobile first. Instant score and clear guidance. Emergency border-emerald-200 bg-emerald-50 text-emerald-900 bg-emerald-100 border-amber-200 bg-amber-50 text-amber-900 bg-amber-100 border-orange-200 bg-orange-50 text-orange-900 bg-orange-100 border-rose-200 bg-rose-50 text-rose-900 bg-rose-100 border-rose-300 bg-rose-200 These two short checklists look at distress in the last 30 days. K10 has 10 items. K6 has 6 items. This is for education only, not a diagnosis. Your answers stay on your device unless you share a results link. Start or continue Clear K10 – past 4 weeks In the past 4 weeks, about how […]
- [PHQ-ADS Anxiety and Depression Test (Free and Anonymous) | Instant Score and Guidance | PsychKit](https://psychkit.org/phq-ads-anxiety-depression-test/): PHQ-ADS Anxiety and Depression Test (Free and Anonymous) | PsychKit PHQ-ADS Anxiety and Depression Test Free. Anonymous. Mobile first. Instant score and clear guidance. Emergency border-emerald-200 bg-emerald-50 text-emerald-900 bg-emerald-100 border-amber-200 bg-amber-50 text-amber-900 bg-amber-100 border-orange-200 bg-orange-50 text-orange-900 bg-orange-100 border-rose-200 bg-rose-50 text-rose-900 bg-rose-100 border-rose-300 bg-rose-200 PHQ-ADS adds your PHQ-9 and GAD-7 scores together. It shows a combined picture of depression and anxiety over the last two weeks. This is for education only. It is not a diagnosis. Your answers stay on your device unless you share a results link. Start or continue Clear PHQ-9 (past two weeks) Over the last 2 weeks, […]
- [PHQ-15 Somatic Symptoms Test (Free and Anonymous) | Instant Score and Guidance | PsychKit](https://psychkit.org/phq-15-somatic-symptoms-test/): PHQ-15 Somatic Symptoms Test (Free and Anonymous) | PsychKit PHQ-15 Somatic Symptoms Test Free. Anonymous. Mobile first. Instant score and friendly guidance. Emergency This 15 item checklist looks at common physical symptoms. Time frame is the last 4 weeks. It is for education only and not a diagnosis. Your answers stay on your device unless you share a results link. Start or continue Clear During the last 4 weeks, how much have you been bothered by any of the following problems? Answer all items. Response options are: Not bothered at all = 0, Bothered a little = 1, Bothered a […]
- [GAD-7 Anxiety Test (Free & Anonymous) Instant Score & Guidance | PsychKit](https://psychkit.org/gad-7-anxiety-test/): GAD‑7 Anxiety Test (Free & Anonymous) — PsychKit GAD‑7 Anxiety Test Free • Anonymous • Mobile‑first • Instant score & friendly guidance Emergency This quick 7‑question checklist screens how often anxiety symptoms have affected you in the past two weeks. It is for education only and not a diagnosis. Your responses stay on your device unless you choose to share a results link. Start / Continue Clear GAD‑7 Questions If you checked any problems above, how difficult have they made it for you to do your work, take care of things at home, or get along with other people? Select […]
- [PHQ-9 Depression Test (Free & Anonymous) Instant Score & Next Steps | PsychKit](https://psychkit.org/phq-9-depression-test/): PHQ‑9 Depression Test (Free & Anonymous) — PsychKit PHQ‑9 Depression Test Free • Anonymous • Mobile‑first • Instant score & friendly guidance Emergency This quick 9‑question checklist helps you reflect on mood over the past two weeks. It is for education only and not a diagnosis. Your responses stay on your device unless you choose to share your results link. Start / Continue Clear PHQ‑9 Questions Get Results Copy Results Link Your results Helpful next steps Evidence‑based self‑help tools you can try now: Important Test is provided for educational and entertainment use only. It is not psychological advice and comes […]
- [Worry Vault: Free Interactive Mental Health Game for Everyday Support](https://psychkit.org/mental-health-games-worry-vault/): Worry Vault: Free Interactive Mental Health Game for Everyday Support Worry Vault Interactive mental health game Worry Vault helps you park a worry now and review it later with a calm plan. Private by design, saved on your device. Start session Learn why this works Safety note: stop if uncomfortable, for emergencies visit nearby emergency services. Contents How to play Play the game Scientific evidence FAQ Safety, privacy, and terms Interactive mental health game Worry Vault: how to play When to use During looping worry that disrupts focus When you need to finish a task first As a daily check […]
- [Rapid Calm Kit: Free Interactive Mental Health Game for Everyday Support](https://psychkit.org/mental-health-games-rapid-calm-kit/): Rapid Calm Kit: Free Interactive Mental Health Game Rapid Calm Kit An interactive mental health game to settle your body with paced breathing and muscle relaxation. Private by design, saves on your device. Start session Learn why this works Safety note: stop if you feel dizzy or distressed, for emergencies visit nearby emergency services. Contents How to play Play the game Scientific evidence FAQ Safety, privacy, and terms How to play Rapid Calm Kit When to use Before a stressful call or task During a spike of worry or anger As a pre sleep wind down What it helps Lower […]
- [OLD HOME](https://psychkit.org/old-home/): Find Your Calm. Understand Your Mind. Feeling overwhelmed, stuck, or just not yourself? You’ve found a safe space to begin. We offer free, confidential, and science-backed tools to help you navigate life’s challenges, from managing anxiety to increasing your confidence. Your journey to feeling better starts with a single, simple step. A Clear Path to Mental Wellness Gently explore what you’re feeling with confidential psychological check-ins. No judgment, just clarity. Build practical skills for managing emotions and difficult thoughts with our interactive activities and wellness games. If and when you’re ready, find a clear path to connect with a qualified […]
- [](https://psychkit.org/interactive-toolkit/): Interactive Toolkit – PsychKit Interactive mental health tools for daily support This page gathers short, friendly practices that you can use when you need them. Our interactive mental health tools help you steady the body, calm big feelings, and focus on one step at a time. Each tool is evidence based and designed for phones. Your entries save in your browser when needed, so you can return later. Start small. Repeat what helps. Grid view Show favorites Important: if you are in immediate danger, contact local emergency services. TIPP 5 4 3 2 1 Breathing Safe Place Relax Urge Facts […]
- [Achievement Journal: An Interactive Tool to Build Self-Esteem](https://psychkit.org/achievement-journal/): Achievement Journal Achievement Journal Log your daily wins, big or small, and build a record of your capabilities. What is one thing you accomplished today? Add to Journal Your Achievements Your logged achievements will appear here. No win is too small to celebrate. This tool is for personal growth and is not a substitute for professional therapy. Achievement Journal: An Interactive Tool to Build Self-Esteem Introduction It’s easy to remember your mistakes — and just as easy to forget your successes.If you’ve ever ended a day feeling like you “did nothing worthwhile,” you’re not alone.Many people with low self-esteem, depression, […]
- [GIVE Skill: A DBT Simulator for Better Relationships](https://psychkit.org/give-dbt-skill-simulator/): GIVE Dialogue Simulator GIVE Dialogue Simulator Learn and practice DBT’s interpersonal effectiveness skill: Gentle, Interested, Validating, and an Easy manner. What you’ll do You’ll see short, real-life scenarios. Choose the response that best preserves the relationship using the GIVE skill. After you choose, you’ll get compassionate, clear feedback mapped to each letter. GIVE cheat sheet G — Gentle Be courteous. Avoid attacks, threats, judgments, sarcasm. I — Interested Show you’re listening. Reflect, ask clarifying questions. V — Validating Acknowledge feelings/perspective as understandable. E — Easy manner Keep a calm, approachable tone; a touch of lightness can help. Start Simulation Reset […]
- [Playful Curiosity Log: An Interactive Daily Journal](https://psychkit.org/playful-curiosity-journal/): Playful Curiosity Log: An Interactive Daily Journal | PsychKit.org The Playful Curiosity Log An Interactive Daily Journal to Spark Joy & Wonder Today’s Prompt: Save Today’s Entry Entry Saved! Your entries are saved privately in this browser and will be here when you return. My Past Entries Your saved journal entries will appear here. Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is a Playful Curiosity Log? A Curiosity Journal is a simple practice designed to reconnect you with your innate sense of wonder and play. As adults, we often lose touch with the natural […]
- [Color Mood Mandala: An Interactive Art Therapy Exercise](https://psychkit.org/mandala-coloring-mindfulness/): Color Mood Mandala: An Interactive Art Therapy Exercise | PsychKit.org The Color Mood Mandala An Interactive Art Therapy Exercise for Mindfulness Your Palette 1. Choose a Mood Palette 2. Select a Color 3. Tools Click inside a section to fill it with color. Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is Mandala Coloring? Mandala coloring is a form of art therapy and a powerful mindfulness practice. A mandala, which means “circle” in Sanskrit, is a spiritual and ritual symbol in Hinduism and Buddhism, representing the universe. In modern psychology, the intricate, symmetrical patterns of […]
- [Story Starter: An Interactive Tool to Unblock Creativity](https://psychkit.org/unblock-creativity-tool/): “Just One Line” Story Starter: An Interactive Tool for Creativity | PsychKit.org The “Just One Line” Story Starter An Interactive Tool to Unblock Creativity Write Freely, Without Judgment This tool is designed to help you bypass your inner critic and reconnect with your creative spark. You’ll get a single opening line and five minutes to write whatever comes next. The goal is not to be perfect, but simply to begin. Get a Prompt Your Prompt: Time Remaining: 05:00 Review My Story Your Creation Here is what you wrote. The most important part is that you created something from a blank […]
- [Digital Zen Garden: An Interactive Mindfulness Tool for Calm](https://psychkit.org/digital-zen-garden/): Digital Zen Garden: An Interactive Mindfulness Tool for Calm | PsychKit.org The Digital Zen Garden An Interactive Mindfulness Tool for Calm & Creativity Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is a Digital Zen Garden? A Digital Zen Garden is a modern interpretation of the traditional Japanese rock garden (karesansui). It is a simple, interactive space designed for mindfulness, relaxation, and creative expression. There are no goals, no scores, and no way to “win.” The only purpose is to engage in the simple, meditative acts of raking sand and placing stones. This tool provides […]
- [Community Map: An Interactive Tool to Visualize Your Support System](https://psychkit.org/community-map-support-system/): Community Map: An Interactive Tool to Visualize Your Support System | PsychKit.org The Community Map An Interactive Tool to Visualize Your Support System Build Your Map Name of Person/Group Category FriendFamilyColleague / PeerCommunity / Hobby Group Add to Map Clear Map Your Social World Me Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. Are you sure? Are you sure you want to clear your entire map? This action cannot be undone. Cancel Yes, Clear What is a Community Map? A Community Map is a simple, visual exercise designed to help you see and appreciate your personal […]
- [Empathy Reflector: An Interactive Tool to Build Cognitive Empathy](https://psychkit.org/cognitive-empathy-exercise/): Empathy Reflector: An Interactive Tool to See Other Perspectives | PsychKit.org The Empathy Reflector An Interactive Tool to See Other Perspectives See Through Another’s Eyes This exercise guides you to step outside of your own perspective and consider a situation from another person’s point of view. This is a powerful skill for building empathy, reducing conflict, and strengthening relationships. Begin Reflection Step 1: Your Perspective Think of a recent misunderstanding or conflict. Briefly describe what happened from your point of view. What did you think, feel, and want? Next Step 2: Their Perspective Now, try to step into their shoes. […]
- [Social Risk Ladder: A CBT Tool for Social Anxiety](https://psychkit.org/social-risk-ladder-cbt/): Social Risk Ladder: An Interactive CBT Tool for Social Anxiety | PsychKit.org The Social Risk Ladder An Interactive CBT Tool for Overcoming Social Anxiety Step 1: Define Your Social Goal What is one social situation you tend to avoid that you’d like to feel more comfortable in? Be specific. Next: Brainstorm Steps Step 2: Brainstorm the Steps What are all the small “risks” or steps involved in reaching your goal? List at least 5, from very easy to very difficult. Add Step Your steps will appear here. Next: Build Your Ladder Step 3: Build Your Ladder Drag and drop your […]
- [Connection Planner: An Interactive Tool to Combat Loneliness](https://psychkit.org/combat-loneliness-tool/): Connection Planner: An Interactive Tool to Combat Loneliness | PsychKit.org The Connection Planner An Interactive Tool to Take One Small Step Together Take One Small Step Toward Connection Feeling lonely or disconnected can be overwhelming. This tool helps you break that cycle by focusing on one small, manageable action. Let’s plan one simple way to reach out. Start Planning Create Your Connection Plan Focus on what feels easy and low-pressure. 1. Who is one person you’d like to connect with? 2. What is one small, low-pressure way to reach out? 3. When will you do this? See My Connection Plan […]
- [Digital Detox Planner: An Interactive Tool to Unplug & Recharge](https://psychkit.org/digital-detox-planner/): Digital Detox Planner: An Interactive Tool to Unplug & Recharge | PsychKit.org The Digital Detox Planner An Interactive Tool to Help You Unplug & Recharge Plan Your Escape from the Noise A digital detox isn’t about deprivation; it’s about intentionally choosing to reconnect with the world offline. This tool will help you plan a specific time to unplug and create a “boredom menu” of enjoyable activities to do instead. Start Planning Step 1: Define Your Detox Be specific about when you’ll unplug and for how long. When will your detox start? How long will it last? Next: Build Your Menu […]
- [Nutrition & Mood Log: An Interactive Food Mood Journal](https://psychkit.org/food-mood-journal/): Nutrition & Mood Log — Joyful Psych Labs Joyful Psych Labs Nutrition & Mood Log Gently explore the link between what you eat and how you feel. Your data is stored only in this browser. Daily Log My Patterns Export Import Reset Select Date Default is today. Use the date to view or add entries for different days. Log a Meal BreakfastLunchDinnerSnack Tip: be specific—this helps reveal patterns later. Log Meal Log Mood MorningMid-dayAfternoonEvening Overall Mood: 5/10 Rate how you feel right now. Log Mood Entries for Chronological No entries for this date yet. Add a meal or mood above. […]
- [Sleep Sanctuary: A Tool to Build Your Pre-Sleep Routine](https://psychkit.org/sleep-hygiene-routine-builder/): Sleep Sanctuary: An Interactive Tool to Build Your Pre-Sleep Routine | PsychKit.org The Sleep Sanctuary An Interactive Tool to Build Your Perfect Pre-Sleep Routine Design Your Wind-Down Ritual A consistent pre-sleep routine is one of the most powerful ways to improve your sleep. This tool will help you choose from evidence-based practices to create a personalized ritual that signals to your body and mind that it’s time to rest. Start Designing Step 1: Choose Your Practices Select 3-5 calming activities you’d like to include in your wind-down routine. Next: Arrange Your Routine Step 2: Arrange Your Routine Drag and drop […]
- [Habit Architect: An Interactive Tool for Building Tiny Habits](https://psychkit.org/tiny-habits-tool/): Habit Architect: An Interactive Tool for Building Tiny Habits | PsychKit.org The Habit Architect An Interactive Tool for Building Habits That Stick Design a Habit That Lasts This tool uses the science of “Tiny Habits” to help you build a new, positive routine. We’ll break it down into three simple steps: finding an anchor, making the habit tiny, and celebrating immediately. Start Designing Design Your Tiny Habit Follow the formula: After I [Existing Habit], I will [New Tiny Habit]. 1. The Anchor: What is an existing habit you already do every day? 2. The Tiny Habit: What is a new […]
- [The Body Compass: A Somatic Tool for Intuitive Decision-Making](https://psychkit.org/body-compass-somatic-exercise/): Body Compass: An Interactive Somatic Tool for Decision-Making | PsychKit.org The Body Compass An Interactive Somatic Tool for Intuitive Decision-Making Tune Into Your Inner Wisdom This exercise helps you use your body’s subtle signals as a compass to guide your decisions. You will learn to notice the difference between a sensation of “opening” (a yes) and “closing” (a no). Begin Practice Step 1: The Decision Bring to mind a decision you are facing. It can be big or small. State it as a simple “yes or no” question. Next Step 2: Scan Your Body Take a few deep breaths. Now, […]
- [Resource Garden: An Interactive Somatic Resourcing Tool](https://psychkit.org/somatic-resourcing-exercise/): Resource Garden: An Interactive Somatic Resourcing Tool | PsychKit.org The Resource Garden An Interactive Tool to Cultivate Inner Safety Cultivate Your Garden of Resources Add people, places, memories, or sensations that bring you comfort. Each one will become a plant in your personal garden. Your garden is empty. Plant a resource to begin. Plant a New Resource Plant in Garden Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is Somatic Resourcing? Somatic Resourcing is a foundational practice from body-based (somatic) therapies designed to help you cultivate a deep, internal sense of safety and well-being. A […]
- [Pendulation Practice: A Somatic Exercise for Self-Regulation](https://psychkit.org/pendulation-somatic-exercise/): Pendulation Practice: An Interactive Somatic Exercise for Regulation | PsychKit.org The Pendulation Practice A Guided Somatic Exercise for Self-Regulation Find Your Balance This exercise guides you through the somatic practice of pendulation. You will learn to gently touch upon a difficult sensation and then swing back to a resource of safety, building your nervous system’s capacity for resilience. Begin Practice Step 1: Find Your Resource Think of something that helps you feel even a little bit better, calmer, or safer. This can be a person, a place, a memory, or even a sensation in your body that feels neutral or […]
- [Nervous System Navigator: An Interactive Guide to Polyvagal Theory](https://psychkit.org/polyvagal-theory-guide/): Nervous System Navigator: An Interactive Guide to Polyvagal Theory | PsychKit.org The Nervous System Navigator An Interactive Guide to Polyvagal Theory Explore the States of Your Nervous System Click on a state below to learn its characteristics and discover ways to navigate back to safety. Safe & Social Ventral Vagal Fight or Flight Sympathetic Shutdown Dorsal Vagal You are in your Safe & Social state. What it Feels Like: Calm, grounded, and present Connected to others and the world Curious, open, and compassionate Able to learn and be productive Hopeful and optimistic How to Nurture this State: Connect with a […]
- [Strength Spotter: An Interactive Game to Find Your Strengths](https://psychkit.org/strength-spotter-game/): Strength Spotter: An Interactive Game to Find Your Strengths | PsychKit.org The Strength Spotter An Interactive Game to Apply Your Strengths Train Your Brain to See Strengths This game helps you practice spotting the character strengths needed to navigate life’s challenges. By learning to see situations through a strengths-based lens, you can build confidence and resilience. Start Spotting Spot the Strengths Read the scenario below. Then, select the top 3 strengths that would be most helpful in this situation. Scenario: Check My Answer Expert Suggestion: Next Scenario Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What […]
- [Hope Scale: An Interactive Tool to Find Your Next Step](https://psychkit.org/hope-scale-tool/): Hope Scale: An Interactive Solution-Focused Tool for Motivation | PsychKit.org The Hope Scale An Interactive Tool to Find Your Next Small Step Rate Your Hope On a scale from 1 to 10, where 1 is “Completely Hopeless” and 10 is “Completely Hopeful” about your situation, where are you right now? 1 10 You are currently at a: 5 What is one small thing that could move you from a 5 to a 6? Think of the smallest possible step. No action is too little. Add Step My Next Small Steps Created by Joyful Psych Labs for PsychKit.org © 2025. All […]
- [Exception Finder: A Solution-Focused Therapy Tool](https://psychkit.org/solution-focused-exception-finding/): Exception Finder: A Solution-Focused Therapy Tool | PsychKit.org The Exception Finder A Solution-Focused Tool to Discover What’s Working Step 1: Define the Problem Start by describing a recurring problem or challenge you’re facing. Be specific. Start Finding Exceptions The Problem: Log an “Exception” Describe a specific time, no matter how small, when the problem was less of a problem. What was different? What were you doing? Log this Exception My Logged Exceptions Your logged exceptions will appear here. Change Problem Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is Exception Finding? Exception Finding is one […]
- [The Miracle Question: A Solution-Focused Interactive Exercise](https://psychkit.org/miracle-question-exercise/): Miracle Question Explorer: A Solution-Focused Interactive Tool | PsychKit.org The Miracle Question Explorer A Solution-Focused Tool to Discover Your Path Forward Explore a Future Without Your Problem This exercise uses a famous question from Solution-Focused Therapy to help you bypass problem-talk and imagine a better future. This process can reveal surprising insights about the solutions that are already within your reach. Begin the Question The Miracle Question Suppose that one night, while you were asleep, a miracle happened and the problem that has been bothering you was solved. But since you were asleep, you don’t know that the miracle has […]
- [Legacy Builder: An Interactive Tool to Define Your Personal Legacy](https://psychkit.org/personal-legacy-tool/): Legacy Builder: An Interactive Tool to Define Your Life’s Impact | PsychKit.org The Legacy Builder An Interactive Exercise to Define Your Life’s Impact What Will Your Legacy Be? This exercise is a quiet space for you to reflect on the impact you want to have on the world. By thinking about the legacy you want to leave, you can bring more purpose and meaning to the life you’re living today. Begin Reflection Your Legacy Reflections Take your time and answer these questions from the heart. There are no right or wrong answers. How do you want to be remembered by […]
- [Future Self Visualization: An Interactive "Best Possible Self" Exercise](https://psychkit.org/best-possible-self-exercise/): Future Self Visualization — Joyful Psych Labs Joyful Psych Labs Future Self Visualization A guided “Best Possible Self” exercise with soothing, human-like narration generated in your browser. No recordings required. 1Introduction 2Guided Visualization 3Blueprint 4Summary Voice: Rate: 0.85 Pause (s): 3.5s Reset Data Print / Save PDF Welcome This exercise guides you to imagine your best possible future in a calm, unhurried way. You can pause anytime. Your notes are saved only in your browser. Find a comfortable position and silence notifications. When you’re ready, continue to the guided audio. Start Visualization Guided Visualization Press play and follow the gentle […]
- [Gratitude Galaxy: An Interactive Journal to Cultivate Joy](https://psychkit.org/interactive-gratitude-journal/): Gratitude Galaxy: An Interactive Journal to Cultivate Joy | PsychKit.org The Gratitude Galaxy An Interactive Journal to Visualize Your Joy Create Your Universe of Gratitude Add something you’re grateful for, and watch a new star appear in your galaxy. Click on stars to remember past moments. Add to Galaxy Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is a Gratitude Journal? A gratitude journal is a simple yet profoundly effective tool from the field of Positive Psychology. It is a dedicated practice of regularly noticing and recording the things in your life for which you […]
- [Story Weaver: An Interactive Narrative Therapy Exercise](https://psychkit.org/narrative-therapy-exercise/): Story Weaver: An Interactive Narrative Tool to Reframe Your Story | PsychKit.org The Story Weaver An Interactive Narrative Tool to Reframe Your Past You Are the Author of Your Story This tool guides you through a narrative exercise to explore a challenging experience and discover the strengths and wisdom you gained from it. Let’s begin weaving a new story. Begin Step 1: The Challenge Describe a challenging or difficult experience. What happened? Who was involved? What was the hardest part? Next Step 2: Your Response Now, reflect on how you responded to this challenge. What did you do to cope […]
- [Circle of Influence: An Interactive Tool to Focus Your Energy](https://psychkit.org/circle-of-influence-tool/): Circle of Influence: An Interactive Tool to Focus Your Energy | PsychKit.org The Circle of Influence An Interactive Tool to Focus Your Energy & Reduce Anxiety Step 1: List Your Worries & Concerns What’s on your mind right now? List everything that is causing you stress or taking up your mental energy. Add at least 3 items to continue. Add Your concerns will appear here. Next: Sort Your Circles Step 2: Sort Your Circles Drag and drop each concern into the circle where it belongs. Be honest with yourself. Your Concerns Circle of Control Circle of No Control Finish & […]
- [DEAR MAN Script Builder: A DBT Tool for Effective Communication](https://psychkit.org/dear-man-script-builder/): DEAR MAN Script Builder: An Interactive DBT Tool for Effective Communication | PsychKit.org The DEAR MAN Script Builder An Interactive DBT Tool for Effective Communication Plan Your Conversation with Confidence This tool will guide you through the seven steps of the DEAR MAN skill to help you prepare for a difficult conversation. Let’s build a script so you can communicate clearly and effectively. Start Building Build Your Script Fill out each section below. Be as clear and concise as possible. Describe the facts of the situation. Express your feelings using “I feel…” statements. Assert what you want clearly and specifically. […]
- [Strengths Discovery: An Interactive Tool to Find Your Character Strengths](https://psychkit.org/find-your-character-strengths/): Strengths Discovery: An Interactive Tool to Find Your Character Strengths | PsychKit.org The Strengths Discovery An Interactive Exercise to Find What’s Best in You Discover Your Core Strengths This exercise will guide you through a reflective process to identify your unique character strengths. Knowing and using your strengths is a proven path to greater happiness and resilience. Begin Discovery Step 1: Recall a Positive Memory Think of a specific time when you were at your best. A time you felt proud, effective, or truly yourself. Describe what happened. Next: Identify Strengths Step 2: What Strengths Did You Use? Read through […]
- [Affirmation Builder: An Interactive Tool for Positive Self-Talk](https://psychkit.org/positive-affirmations-builder/): Affirmation Builder: An Interactive Tool for Positive Self-Talk | PsychKit.org The Affirmation Builder An Interactive Tool for Cultivating Positive Self-Talk Your positive thought will appear here. Generate New Edit Save to My List My Saved Affirmations Your saved affirmations will appear here. Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What Are Positive Affirmations? Positive affirmations are short, powerful statements that you repeat to yourself to challenge negative and unhelpful thoughts. They are designed to encourage a more positive, compassionate, and empowered mindset. The goal is not to ignore reality or pretend problems don’t exist, but […]
- [Worry Postponement: An Interactive CBT Tool to Stop Worrying](https://psychkit.org/worry-postponement-cbt-tool/): Worry Postponement Tool: An Interactive CBT Exercise for Anxiety | PsychKit.org The Worry Postponement Tool An Interactive CBT Exercise to Manage Chronic Worry My Worry Log Capture worries here to address during your scheduled “Worry Time.” Set Worry Time Your Worry Time is scheduled for What are you worrying about right now? Park this Worry Parked Worries Your parked worries will appear here. Schedule Your “Worry Time” Choose a specific 15-20 minute window each day to dedicate to your worries. Pick a time when you can give them your full attention, but not right before bed. Save Time Back to […]
- [Anger Thermometer: An Interactive Tool to Understand Your Anger](https://psychkit.org/anger-thermometer-tool/): Anger Thermometer (CBT Tool) Anger Thermometer Map your anger across levels. Click a color on the thermometer to edit triggers, signs, and coping skills. Everything saves automatically to your browser. Select Your Current Level Level 1: Calm Level 2: Annoyed Level 3: Agitated Level 4: Angry Level 5: Enraged Level 1: Calm Add your notes for this level. Your entries are saved automatically. Save as PDF / Print Triggers (What causes this feeling?) Signs (Body & mind) Coping Skills (What helps at this level?) Anger Thermometer – Full Summary Tip: Your notes are stored only in this browser using localStorage. […]
- [Activity Lift: An Interactive Behavioral Activation Tool for Depression](https://psychkit.org/behavioral-activation-tool/): Activity Lift: An Interactive Behavioral Activation Tool for Depression | PsychKit.org The Activity Lift An Interactive Behavioral Activation Tool for Depression Take One Small Step Forward This tool helps you break the cycle of inactivity and low mood by scheduling small, meaningful activities. The goal is not to feel good before you act, but to act your way into feeling better. Let’s find one small activity to start with. Start Planning Step 1: Choose Your Activities Select a few simple activities that feel manageable right now. You can add your own, too. Add Next: Schedule Your Week Step 2: Schedule […]
- [Opposite Action: A DBT Tool for Changing Unwanted Emotions](https://psychkit.org/opposite-action-dbt-tool/): Opposite Action Planner: An Interactive DBT Tool for Changing Emotions | PsychKit.org The Opposite Action Planner An Interactive DBT Tool for Changing Unwanted Emotions Change Your Emotion by Changing Your Action This tool helps you use the DBT skill of “Opposite Action.” It’s for times when your emotion is intense but not justified by the facts, or when acting on it would be unhelpful. Let’s create a plan. Create a Plan Step 1: Identify the Emotion & Urge Clearly name the emotion and the action it’s telling you to do. What emotion are you feeling? What is the emotion urging […]
- [Emotion Investigator: A DBT Tool to "Check the Facts"](https://psychkit.org/check-the-facts-dbt-tool/): Emotion Investigator: A DBT Tool to Check the Facts | PsychKit.org The Emotion Investigator A DBT Tool to “Check the Facts” Begin Your Investigation This tool will guide you through the DBT skill of “Checking the Facts.” It helps you explore if your emotional reaction fits the reality of a situation. Bring a recent, upsetting event to mind and press ‘Begin’ to start. Begin The Investigation Answer each question thoughtfully and honestly. Next Your Investigation Report Review your answers. Does your original emotion fit the facts you’ve laid out? What would be a more effective way to respond? Start a […]
- [Thought River: An Interactive Exercise for Letting Go of Thoughts](https://psychkit.org/letting-go-of-thoughts-exercise/): Thought River: An Interactive Mindfulness Exercise for Letting Go | PsychKit.org The Thought River An Interactive Mindfulness Exercise for Letting Go Practice Non-Attachment Acknowledge a difficult thought, place it on a leaf, and watch it float by without judgment. Release Thought Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is the Thought River? Our minds produce thousands of thoughts every day. Some are helpful, but many can be negative, repetitive, and distressing. We often get “hooked” by these thoughts, believing them to be true and allowing them to dictate our feelings. The Thought River is […]
- [Fact Checker: An Interactive Tool to Separate Facts from Judgments](https://psychkit.org/fact-vs-judgment-tool/): Fact Checker: An Interactive Tool to Separate Facts from Judgments | PsychKit.org The Fact Checker An Interactive Tool to Separate Facts From Judgments Is it a Fact or a Judgment? Read the statement on the card, make your choice, then click the card to reveal the answer. Click “New Statement” to begin. Fact Judgment New Statement Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is the Difference Between a Fact and a Judgment? In our daily lives, we often treat our thoughts as if they are absolute truths. However, a crucial skill in managing our […]
- [Cognitive Reframing: An Interactive CBT Tool for Negative Thoughts](https://psychkit.org/cognitive-reframing-cbt-tool/): Thought Reframe Studio: An Interactive CBT Tool | PsychKit.org The Thought Reframe Studio An Interactive CBT Tool to Challenge Negative Thinking Step 1: Capture the Negative Thought What’s the specific automatic negative thought that’s causing distress? Write it down exactly as it appeared in your mind. Next Step Step 2: Identify the Distortions Negative thoughts often follow predictable patterns of irrationality called “cognitive distortions.” Select any from the list below that apply to your thought. Next Step Step 3: Reframe with a Balanced Thought Now, write a more balanced, compassionate, and realistic thought to challenge the original one. It doesn’t […]
- [Safe Place Visualization: A Guided Imagery Exercise for Calm](https://psychkit.org/safe-place-visualization/): Safe Place Visualizer: An Interactive Guided Imagery Exercise | PsychKit.org The Safe Place Visualizer An Interactive Guided Imagery Exercise for Calm & Security Create Your Personal Sanctuary This tool will guide you through creating a detailed mental image of a place where you feel completely safe, calm, and at ease. This can be a real place, an imagined one, or a combination of both. Take your time with each step. Begin Building Your Safe Place Engage your senses to make the image as vivid as possible. What do you… See? Hear? Smell? Feel? Taste? Save & Finish Creation Your Safe […]
- [Progressive Muscle Relaxation: A Guided Practice for Tension](https://psychkit.org/progressive-muscle-relaxation/): Progressive Muscle Relaxation: An Interactive Guided Practice | PsychKit.org The Progressive Relaxation Guide An Interactive Practice to Release Physical Tension Getting Started Find a comfortable position where you can relax without being disturbed. Press ‘Begin’ when you are ready to start releasing tension from your body. Begin Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is Progressive Muscle Relaxation (PMR)? Progressive Muscle Relaxation (PMR) is a powerful, evidence-based technique for reducing physical tension and psychological stress. It involves a two-step process: systematically tensing specific muscle groups in your body, and then releasing the tension and […]
- [Distraction Generator: An Interactive Tool for Healthy Distraction](https://psychkit.org/healthy-distraction-techniques/): Distraction Generator: An Interactive Tool for Healthy Distraction | PsychKit.org The Distraction Generator An Interactive ACCEPTS Tool for Coping with a Crisis Find a Healthy Distraction Choose a category or get a random idea to give your mind a break from painful emotions. Click the button to get an idea Activities Contributing Comparisons Emotions Pushing Away Thoughts Sensations Generate Random Idea Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What Are Healthy Distraction Techniques? When you’re dealing with an intensely painful emotion, sometimes the best thing you can do in the moment is to give your […]
- [Urge Surfing: An Interactive Tool to Ride Out Intense Emotions](https://psychkit.org/urge-surfing-tool/): Urge Surfer: An Interactive Tool to Ride Out Intense Emotions | PsychKit.org The Urge Surfer An Interactive Tool to Ride the Wave of Intense Emotions Ready to Surf? Bring to mind an urge, craving, or emotion you’re struggling with. This tool will guide you in observing it without acting. Press ‘Begin’ when you’re ready. Begin Urge Surfing Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is Urge Surfing? Urge surfing is a powerful mindfulness technique for managing intense cravings, emotions, and behavioral urges without acting on them. The core idea is to imagine the urge […]
- [TIPP Skill: An Interactive DBT Emergency Kit for Instant Calm](https://psychkit.org/tipp-skill-dbt-kit-2/): TIPP Crisis Kit: An Interactive DBT Skill for Panic Attacks | PsychKit.org The TIPP Crisis Kit A DBT Skill for Rapidly Calming a Crisis T Temperature I Intense Exercise P Paced Breathing P Paired Muscle Relaxation Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What Is the TIPP Skill? When you’re in the middle of an emotional crisis, it can feel like your mind and body have been hijacked. Your heart pounds, your thoughts race, and it’s impossible to think clearly. In these moments, you need a powerful, fast-acting tool to regain control. Welcome to the […]
- [Values Compass: A Free Exercise to Find Your Core Values](https://psychkit.org/what-are-my-values/): Values Compass: An Interactive Values Clarification Exercise | PsychKit.org The Values Compass An Interactive Exercise to Discover What Truly Matters Find Your Inner Compass This exercise will guide you through a three-step process to identify your core personal values. These values can act as a compass, helping you navigate life with a greater sense of purpose and direction. Begin Exercise Step 1: What’s Important to You? From the list below, select all the values that feel important to you. Don’t overthink it. Aim for around 10-15 values. Selected: 0 Next Step Step 2: Identify Your Top 5 Now, from your […]
- [Focus Timer: An Interactive Pomodoro Timer for Productivity](https://psychkit.org/pomodoro-timer/): Focus Timer: An Interactive Pomodoro Timer for Productivity | PsychKit.org The Focus Timer An Interactive Pomodoro Timer for Productivity & Well-being 25:00 Ready to focus? Start Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is the Focus Timer? In a world of constant digital distractions, the ability to focus is a superpower. The Focus Timer is a simple yet powerful tool designed to help you reclaim your attention and get more done with less stress. It’s based on the Pomodoro Technique, a time management method that uses a timer to break down work into focused […]
- [Guided Body Scan Meditation for Stress Relief & Anxiety](https://psychkit.org/body-scan-meditation/): Body Scan Meditation: An Interactive Guided Practice for Stress Relief | PsychKit.org The Body Scan Meditation Tool A Guided Practice for Stress Relief & Mind-Body Connection Getting Started Find a comfortable position, either sitting or lying down. Close your eyes if you feel comfortable doing so. Press ‘Begin’ when you are ready. Begin Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is a Body Scan Meditation? A body scan meditation is a foundational mindfulness practice that invites you to bring gentle, non-judgmental awareness to each part of your body, one at a time. Unlike other […]
- [Calm Soundscape: An Interactive Sound Machine for Focus & Sleep](https://psychkit.org/calming-sounds-machine/): Calm Soundscape: An Interactive Sound Machine for Focus & Relaxation | PsychKit.org The Calm Soundscape Tool An Interactive Sound Machine for Focus, Meditation & Sleep Select a sound to begin All sounds are algorithmically generated and will not repeat. Gentle Rain Ocean Waves Forest Night Wind Chimes Stop Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is the Calm Soundscape Tool? In a world filled with distracting, often stressful noise, creating your own bubble of tranquility can be a superpower. The Calm Soundscape tool is your personal, interactive sound machine, designed to help you focus, […]
- [5-4-3-2-1 Grounding Technique: An Interactive Tool for Anxiety](https://psychkit.org/5-4-3-2-1-grounding-technique/): 5-4-3-2-1 Grounding Exercise: An Interactive Tool for Anxiety | PsychKit.org The Sensory Grounding Tool An Interactive 5-4-3-2-1 Exercise to Anchor Yourself in the Present Begin Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is the 5-4-3-2-1 Grounding Technique? The 5-4-3-2-1 method is a simple yet powerful mindfulness exercise designed to pull your attention away from distressing internal thoughts, memories, or worries and anchor it firmly in the present moment. By systematically engaging each of your five senses, you interrupt the cycle of anxious or intrusive thinking and remind your brain that you are safe in […]
- [Breathing Anchor: A Simple Breathing Exercise for Anxiety & Calm](https://psychkit.org/breathing-exercise-for-anxiety/): Breathing Anchor: An Interactive Box Breathing Exercise for Calm | PsychKit.org The Breathing Anchor An Interactive Box Breathing Exercise for Instant Calm Ready? Start Created by Joyful Psych Labs for PsychKit.org © 2025. All Rights Reserved. What is a Breathing Anchor? Your breath is the most powerful, portable tool you have for managing your mental state. A breathing anchor is a simple technique where you intentionally focus on and control your breath to calm your nervous system and “anchor” your mind in the present moment. This interactive tool guides you through Box Breathing, one of the most effective and easy-to-learn […]
- [TIPP Skill: Your Interactive DBT Emergency Kit for Instant Calm](https://psychkit.org/tipp-skill-dbt-kit/): TIPP Emergency Kit: A DBT Skill for Crisis Survival | JoyfulPsych.com The TIPP Emergency Kit A DBT Skill for Rapidly Calming a Crisis Understanding the TIPP Skill The TIPP skill is a powerful set of techniques from Dialectical Behavior Therapy (DBT) designed for one purpose: to rapidly de-escalate a state of overwhelming emotional crisis. When you feel like your emotions are at a “10 out of 10” and you can’t think clearly, TIPP uses your body’s own biology to bring the intensity down to a more manageable level, fast. Think of it as your emotional first-aid kit. It doesn’t solve […]
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- [](https://psychkit.org/our-approach/): Our Approach to Mental Wellness & Free Psychological Tools | PsychKit.org Our belief is simple: Everyone deserves a space to understand their mind. Mental wellness should not be a luxury. It is a fundamental human need. Yet for millions around the globe, access to quality psychological tools is blocked by barriers of cost, stigma, and availability. We created Psych Kit to tear down those walls. This is a place built from the heart, for the good of humanity—a quiet, safe, and free resource for your journey inward. A Mission to Serve the Unserved Psych Kit was born from a single, […]
- [Terms of Service & Privacy Policy](https://psychkit.org/privacy-terms/): Effective Date: July 28, 2025 Welcome to PsychKit.org. We are honored to have you here. Before you explore the tools, games, and resources on this website (the “Site”), we ask that you carefully read the following terms. This document is a legally binding agreement that governs your use of the Site. By accessing or using PsychKit.org, you agree to be bound by these terms in their entirety. The mission of this Site, an initiative of Joyful Psych Lab and its founder, Joyson Joy P., is to provide free, accessible tools for the common good of humanity. This document is designed […]
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- [](https://psychkit.org/mental-health-games/): Mental Health Games & Wellness Exercises | PsychKit.org Train Your Mind: Wellness Games & Exercises Actively build mental skills with our collection of free, confidential, and science-based interactive games and exercises. Welcome to an active approach to mental wellness. These aren’t just games; they are carefully designed **mental health exercises** based on proven psychological principles like Cognitive Behavioral Therapy (CBT), Attention Bias Modification, and Inhibitory Control Training. Engaging with these **brain training games** can help you build real-world skills for **managing anxiety**, improving focus for **ADHD**, and **increasing confidence**. By dedicating a few minutes to these activities, you can practice […]
- [](https://psychkit.org/free-psychological-tests/): Free Psychological Tools & Tests for Self-Discovery | PsychKit.org Tools for Self-Discovery A collection of free, confidential, and evidence-based psychological check-ins to help you gain clarity and understand your mind. Understanding your mental health is a journey, and the first step is often self-awareness. Our free psychological self-assessment tools are designed to be a safe, confidential starting point. Whether you’re looking to check your symptoms of anxiety, explore patterns of procrastination, or measure your overall wellbeing, these screeners can provide valuable insights. Based on scientifically validated scales, these tools help you translate vague feelings into clearer understanding, empowering you with […]
- [Pattern Weaver: A Game to Disrupt Intrusive Thoughts](https://psychkit.org/pattern-weaver-intrusive-thoughts-game/): Do you ever have unwanted images, worries, or memories pop into your mind and refuse to leave? These intrusive thoughts can be distressing and feel impossible to control. They play on a loop, draining your energy and peace. But what if you could gently push them aside by giving your brain a more compelling task? Welcome to Pattern Weaver, a free, science-based game designed to disrupt the hold of intrusive thoughts and imagery. This visually engaging puzzle game acts as a powerful intervention, helping to quiet your mind by focusing its resources on a calming, creative activity. Pattern Weaver Game […]
- [Social Lens: A Game to Build Social Confidence](https://psychkit.org/social-lens-interpretation-bias-game/): Do you ever find yourself replaying social moments in your head, assuming the worst? A delayed text message means they’re angry. A quiet coworker means you’ve offended them. This tendency to jump to negative conclusions is a hallmark of social anxiety, and it can make everyday interactions feel like a minefield. But what if you could adjust the “lens” through which you see the social world? Welcome to Social Lens, a free, science-based game designed to help you practice and internalize more balanced, positive, or neutral ways of interpreting social situations. This is a gentle workout for your brain, helping […]
- [Thought Untangler: A Puzzle Game for Flexible Thinking](https://psychkit.org/thought-untangler-cognitive-flexibility-game/): Do you ever feel “stuck” on a thought? Sometimes, our minds can get caught in rigid loops, replaying the same worries, obsessions, or negative beliefs over and over. This pattern, common in conditions like OCD and anxiety, can feel exhausting and inescapable. But what if you could train your brain to become more flexible? Welcome to Thought Untangler, a free and engaging puzzle game designed to help you practice cognitive flexibility. This isn’t just about solving puzzles; it’s a mental workout that strengthens your ability to look at thoughts from new perspectives, break rigid patterns, and find creative solutions. Thought […]
- [Safe Harbor: A Gentle Grounding Exercise for Overwhelm & Anxiety](https://psychkit.org/safe-harbor-grounding-technique-anxiety/): When the waves of panic, anxiety, or traumatic memories feel like they might pull you under, finding an anchor to the present moment is the most powerful thing you can do. This is called grounding. It is a vital, evidence-based skill for managing emotional storms and finding your calm. Welcome to Safe Harbor, a free, interactive grounding tool designed to gently guide you back to the safety of the here-and-now. This isn’t a game to be won, but a quiet space to be experienced. It uses the scientifically-supported “5-4-3-2-1” sensory method to help you reconnect with your body and your […]
- [Craving Crusher: A High-Speed Game to Build Self-Control](https://psychkit.org/craving-crusher-impulse-control-game/): Welcome to Craving Crusher, a fast-paced arcade game designed to train your brain and strengthen your ability to resist impulses. Whether it’s a craving for a snack, a cigarette, or just the urge to check your phone, this game is a powerful workout for your mind’s self-control center. This is more than just a game—it’s an engaging exercise based on cutting-edge cognitive science, brought to you by the team at Joyful Psych Labs. The Science: Training Your Brain’s “Brake System” Craving Crusher is built on a powerful, evidence-based technique called Inhibitory Control Training (ICT). The science is fascinating and has […]
- [Cognitive Garden: A Calming Game to Improve Impulse Control](https://psychkit.org/cognitive-garden-impulse-control-game/): Welcome to the Cognitive Garden, a peaceful and beautiful game designed to help you strengthen your focus and improve your impulse control. In our fast-paced world, the ability to pause and choose our actions wisely is a vital skill. This game is a serene space to practice that very skill. This is more than just a game—it’s a therapeutic tool based on proven cognitive science, brought to you by the team at Joyful Psych Labs. The Science of Mindful Action Cognitive Garden is built on a powerful psychological principle known as Response Inhibition Training. Here’s how this calming activity trains […]
- [Memory Builder: A Gentle Game to Lift Your Mood](https://psychkit.org/memory-builder-mood-game/): Welcome to Memory Builder, a calm and reflective game designed to help you reconnect with positive experiences and strengthen your mind’s ability to recall joy. When we feel down, our minds can sometimes get stuck focusing on the negative. This game is a gentle exercise to help shift that balance. This is more than just a game—it’s an interactive tool based on the science of memory and mood, developed by the team at Joyful Psych Labs. The Science of Building Positive Memories Memory Builder is based on an evidence-based technique called Positive Memory Training (PMT). The science behind it is […]
- [Calm Shift: A Game to Train Your Brain Away from Anxiety](https://psychkit.org/calm-shift-anxiety-game/): Welcome to Calm Shift, a unique game designed to help you gently retrain your brain’s attention patterns and reduce feelings of anxiety. In a world that often feels overwhelming, this game is a peaceful space to practice finding the calm in the crowd. This is more than just a game—it’s an interactive exercise based on a powerful, evidence-based psychological technique. The Science of Shifting Your Focus Calm Shift is built on a scientifically-proven method called Attention Bias Modification (ABM). Here’s the simple truth behind it: Anxious minds have a natural tendency to automatically and quickly spot threats or negativity in […]
- [Focus Flow: An Attention & Concentration Training Game](https://psychkit.org/focus-flow-attention-game/): Welcome to Focus Flow, an interactive game designed to help you sharpen your attention, improve your concentration, and strengthen your ability to stay on task. In a world full of distractions, the power to direct your focus is a superpower. This game is your training ground. Developed by the team at Joyful Psych Labs, Focus Flow is more than just a game—it’s a workout for your brain’s executive functions. The Science Behind the Fun Focus Flow is built on established principles of cognitive training. The core gameplay is a “Go/No-Go” task, a classic method used in psychology to train and […]
- [Adult Focus & Attention Screener](https://psychkit.org/adult-focus-attention-screener/): The Adult Focus & Attention Screener (ASRS-v1.1) The Adult Focus & Attention Screener Please answer the questions below, rating yourself on how you have felt and conducted yourself over the **past 6 months**. Please Note: This tool is for educational purposes only and is not a replacement for professional therapy or diagnosis. By using this tool, you acknowledge that you are doing so at your own risk and that Psych Kit and its creators are not responsible for any outcomes or damages. Check My Score Please answer all questions. Based on the Adult ADHD Self-Report Scale (ASRS-v1.1) Screener. Source: Developed […]
- [Discover Your Personality Profile](https://psychkit.org/discover-your-personality-profile/): Discover Your Personality Profile (BFI-44) Discover Your Personality Profile Here are a number of characteristics that may or may not apply to you. Please indicate the extent to which you agree or disagree with each statement. Please Note: This tool is for educational purposes only and is not a replacement for professional therapy or diagnosis. By using this tool, you acknowledge that you are doing so at your own risk and that Psych Kit and its creators are not responsible for any outcomes or damages. Calculate My Profile Please answer all questions. Based on the Big Five Inventory (BFI-44). Source: […]
- [How Satisfied Are You With Your Life?](https://psychkit.org/how-satisfied-are-you-with-your-life-2/): How Satisfied Are You With Your Life? (SWLS) How Satisfied Are You With Your Life? Below are five statements that you may agree or disagree with. Using the 1–7 scale below, indicate your agreement with each item. Please Note: This tool is for educational purposes only and is not a replacement for professional therapy or diagnosis. By using this tool, you acknowledge that you are doing so at your own risk and that Psych Kit and its creators are not responsible for any outcomes or damages. Calculate My Score Please answer all questions. Based on the Satisfaction with Life Scale […]
- [Panic Symptom Severity Tool](https://psychkit.org/panic-symptom-severity-tool/): The Panic Symptom Severity Tool (PDSS-SR) The Panic Symptom Severity Tool Please answer the following questions about your experiences over the **past week**. Please Note: This tool is for educational purposes only and is not a replacement for professional therapy or diagnosis. By using this tool, you acknowledge that you are doing so at your own risk and that Psych Kit and its creators are not responsible for any outcomes or damages. Calculate My Score Please answer all questions. Based on the Panic Disorder Severity Scale – Self Report (PDSS-SR). Source: Shear, M. K., et al. (2001). Development of a […]
- [The Social Comfort & Anxiety Test](https://psychkit.org/the-social-comfort-anxiety-test/): The Social Comfort & Anxiety Test (SPIN) The Social Comfort & Anxiety Test Please rate how much the following problems have bothered you during the **past week**. Please Note: This tool is for educational purposes only and is not a replacement for professional therapy or diagnosis. By using this tool, you acknowledge that you are doing so at your own risk and that Psych Kit and its creators are not responsible for any outcomes or damages. Calculate My Score Please answer all questions. Based on the Social Phobia Inventory (SPIN). Source: Connor, K. M., et al. (2000). Psychometric properties of […]
- [Loneliness & Connection Meter](https://psychkit.org/loneliness-connection-meter/): The Loneliness & Connection Meter (UCLA-3) The Loneliness & Connection Meter The following statements describe how people sometimes feel. For each statement, please indicate how often you feel this way. Please Note: This tool and its activities are for educational purposes only and are not a replacement for professional therapy. We do not take responsibility for any damage or outcomes from the use of this tool. Calculate My Score Please answer all questions. Based on the UCLA Loneliness Scale (Version 3). Source: Russell, D. W. (1996). UCLA Loneliness Scale (Version 3): Reliability, validity, and factor structure. Journal of Personality Assessment, […]
- [How Flexible Is Your Thinking?](https://psychkit.org/how-flexible-is-your-thinking-2/): How Flexible Is Your Thinking? (CFI) How Flexible Is Your Thinking? The following statements relate to how you handle difficult situations. Please indicate how well each statement describes you. Please Note: This tool is for educational purposes only and is not a replacement for professional therapy or diagnosis. By using this tool, you acknowledge that you are doing so at your own risk and that Psych Kit and its creators are not responsible for any outcomes or damages. Calculate My Flexibility Please answer all questions. Based on the Cognitive Flexibility Inventory (CFI). Source: Dennis, J. P., & Vander Wal, J. […]


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