This is your space between sessions.
Paalala Ngayon · Today's Reminder
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Habits Done
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Active Goals
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Core Values
How are you right now?
😌 Peaceful
😰 Anxious
😔 Sad
🌱 Hopeful
😶 Numb
🙏 Grateful
🌊 Overwhelmed
😤 Angry
Between Sessions Journal
What do you want to remember for next session?
✓ Saved
Mga Gawi · Daily Habits
Add a Habit
Layunin · SMART Goals
Mga Halaga · My Values
Your values are your compass. Select 5–7 that feel most true to who you are — or who you're becoming.
0 selected
✓ Values saved
Damdamin · Emotion Toolkit
What am I feeling?
5
Urge Surfing
Urges come in waves — they build, peak, and always subside. You don't have to act on an urge. Just observe it like a wave you're riding.
5-4-3-2-1 Grounding
Use your senses to anchor yourself to the present moment. Especially helpful when anxious or overwhelmed.
5 things you can SEE 👁
Look around. Name 5 things visible right now.
4 things you can TOUCH 🤚
Feel the texture, temperature, pressure.
3 things you can HEAR 👂
Listen. What sounds are around you?
2 things you can SMELL 👃
Any scents, even faint ones.
1 thing you can TASTE 👅
Taste in your mouth, or take a sip.
TIPP Skills
TIPP quickly changes your body chemistry to bring down overwhelming emotion. Use when you need immediate relief.
T
Temperature
Hold ice cubes, splash cold water on your face, or hold a cold drink against your cheeks. Cold water activates your dive reflex, rapidly slowing your heart rate. Even 30 seconds helps.
I
Intense Exercise
Do 10 jumping jacks, run in place, or push-ups for 1–2 minutes. Match your physical intensity to your emotional intensity — then let both settle together.
P
Paced Breathing
Breathe out longer than you breathe in. Inhale for 4 counts, exhale for 6–8. This activates your parasympathetic nervous system and calms the body directly.
P
Paired Muscle Relaxation
Tense each muscle group tightly for 5 seconds, then release completely. Start at your feet, move upward. Notice the contrast between tension and release — this is your body learning to let go.
Opposite Action
When an emotion drives you toward a behavior that won't help, acting opposite to the urge changes the emotion itself.
Fear/Anxiety → wants avoidance
Opposite: Approach what you fear (gradually). Do the thing you're avoiding. Stand tall, breathe open.
Anger → wants to attack or push away
Opposite: Step back gently. Use a softer tone. Do one kind thing (when safe) for the person you're angry with.
Sadness → wants to withdraw
Opposite: Get active. Reach out. Do one small thing you would enjoy. Walk, call someone you trust.
Shame → wants to hide or shrink
Opposite: Share with someone safe. Hold your head up. Remind yourself: you are worthy as you are.
My Opposite Action Right Now
Hininga · Breathing Exercises
Box Breathing
4 · 4 · 4 · 4
4-7-8 Calm
4 · 7 · 8
Physiological Sigh
in · in · long out
Extended Exhale
4 · 0 · 8
Box Breathing
Equal inhale, hold, exhale, hold. Balances the nervous system. Used by athletes and anyone needing calm focus.
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