How are you feeling, right now?
Pause, check in, and choose a small moment of calm. There’s no perfect score and nothing to get right.
Make a little space.
Saved only in this browser. No account or syncing. You can export or delete your entries below.
Come back to the present.
Follow the optional 4-second in / 4-second out guide for one minute, or breathe at your own comfortable pace. No breath holding. Do not force a deep breath.
Stop if you feel dizzy, uncomfortable, or more anxious. You can try grounding instead. The one-minute duration and timing are interface choices, not a prescribed treatment.
Notice your surroundings without rushing. Use whichever senses are available and comfortable; skip or adapt any step. No need to touch, smell, or taste anything unfamiliar.
Your check-in diary
Your latest 7 check-ins, ordered by date. These are personal observations; they do not explain causes or predict symptoms.
This cannot be undone. Export a copy first if you want to keep your diary.
About this tool
The rating and diary are personal reflection features, not a validated screening instrument. Breathing guidance is informed by NHS breathing exercises for stress. The sensory sequence is adapted from NHS inform grounding exercises. Different people find different approaches helpful. Source guidance checked October 30, 2026.