Mandy

good morning

Hi, how is your day going?

Thought
for the day…

A. I might be in danger or losing control

Call 999 Emergency services Call NHS 111 Urgent mental health help

B. I want to talk to someone

Text SHOUT to 85258 24/7 crisis text support Samaritans: Call 116 123 24/7, free to call

C. I don’t want to talk to anyone… but I’m not okay

Ride the wave Ride out a tough moment

Your recent explorations

I
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IMAGINE

Seven ways to nurture your wellbeing

Add these useful habits to your daily life for long term, sturdy mental and physical wellbeing

Pick one or two small daily habits from the areas below — or more, if you’re able.

Mandy

I

I, Me, Myself

Know yourself deeply
→
M

Mindfulness

Find your calm
→
A

Acceptance

Embrace what is
→
G

Gratitude

Notice the good
→
I

Interactions

Strengthen connections
→
N

Nurture

Feed your joy
→
E

Explore

Try something new
→
✨
Explore All Exercises Breathing, grounding, and more
→
Mandy

Mandy

Hi there! I'm Mandy, and I'm so glad you're here. This is a space for you - no judgment, just support. What's on your mind?

Your Space

A gentle look at your journey

Patterns I’m noticing

Your Tools

Gentle reminders

A soft nudge to check in — up to twice a day.

Morning
Evening

Appearance

theracowch

Your Progress Pasture

Your cow is a reflection of your world

Your cow is a reflection of your world — it takes on a new posture each time you complete an IMAGINE exercise.

You have shown up 0 times so far. Investing in yourself is good for you 🤩

Your cow is a little mirror of your world — it sits with you and reflects what you’re tending: a heart for self-care, a yoga pose for mindfulness, hooves together for acceptance, a thank-you for gratitude, a friend for connection, a big happy smile for play and rest, a magnifying glass for exploring. The more you show up, the more it comes to life.

What the colours mean

Each coloured cloud in the sky is an area you’ve been active with — the more you tend it, the bigger its cloud. Your cow takes on the posture of your latest focus.

Review the Week

Your highlights will appear here as the week unfolds.

What are errors in thinking? →

Let go of these nonsense thoughts — problem solve instead. 💪

📋 Plans for the week ahead

Add a few small intentions. Tick them off as you go — whatever’s left rolls into next week.

Past reflections

Weeks you saved to look back on

Wellness Dashboard

Today’s check-in

Rate each from 1 to 5. It only takes a minute, and the trends below build up over time.

Domain Name

Subtitle

Check-in

How’s your inner weather?

A 30-second check-in. Patterns build up over time, so the more days you log, the clearer the picture gets.

🌤️ Start today’s check-in Pick the weather that fits →

Last 30 days

No check-ins yet. Tap above to do your first one.

Goals

Set a SMART goal

Specific. Measurable. Achievable. Realistic. Time-bound.

Your Goals Tree

Each leaf is a goal you’ve set. Watch the tree grow.

0 goals set

Your Goals

Every goal you’ve set, in one place.

No goals set yet. Add your first one.

Values

How aligned were you today?

Rate how well you honored each value

Set up your values first to start tracking

Your Values Alignment

Visual map of how you're living your values

Average alignment: 0%

Your Values

Choose what matters most to you

Quick select (choose 3-6)

Add your own

Exercises

Find Your Calm

Quick exercises to help you reset, ground, and breathe

🫁

Box Breathing

4-count breathing pattern to calm your nervous system

4 min • Mind
👁️

5-4-3-2-1 Grounding

Use your senses to anchor yourself in the present moment

3 min • Mind
🌤️

Inner Weather

Check in with your emotional weather without judgment

2 min • Self
🌊

The Wave

Watch emotions rise and fall like ocean waves

3 min • Accept
⭐

Gratitude Stars

Name what you're grateful for and watch stars fill your sky

3 min • Gratitude
🫧

Joy Bubbles

Pop bubbles. No goals, no pressure. Just play.

2 min • Nurture
🃏

Wonder Cards

Flip cards to discover tiny adventures and new ideas

2 min • Explore
🧘

Body Scan

Release tension region by region with guided awareness

5 min • Body
🤗

Self-Compassion

Transform harsh self-talk into kindness toward yourself

5 min • Self
🧭

Values Compass

Map what matters most and where you're aligned

4 min • Values
🗺️

Trigger Mapping

Map what triggered you so it feels clearer and manageable

5 min • Explore

IMAGINE Framework

Exercise Library

Thought for the day

One of the biggest traps in relationships is not repairing often enough — small hurts go unspoken and quietly harden into resentment. Don’t wait for the big talk. Mend the little things the same day, and show your partner appreciation while you’re at it.

Box Breathing

🫁
Ready to begin?

5-4-3-2-1 Grounding

👁️
5
things you can see
Name 5 things you can see around you

Progressive Muscle Relaxation

Ready to release tension from your body?

Uncertainty Ladder

Small steps build tolerance. Pick one rung that feels doable today...

5 Go somewhere new without planning Harder
4 Decide without asking others
3 Send a message without re-editing
2 Try something without checking reviews
1 Leave a small task unfinished Easier

Social Pulse Check

Inner Weather Report

Let's gently check in with how you're doing right now...

🌤️

Emotional Weather

What emotion is most present right now?

🌡️

Physical Climate

What sensations do you notice in your body?

☁️

Mental Clouds

What thought keeps drifting through?

💝

What Do I Need?

What small need could you meet today?

✨

Just Noticing

You took a moment to check in with yourself. That matters. 🐄

5-Minute Body Reset

Let's wake up your body with small, intentional movements...

🙆

Neck & Shoulders

Slowly roll your head in a circle. 3 times each direction. Then shrug your shoulders up to your ears, hold 3 seconds, and release.

60s
🙅

Arms & Wrists

Stretch both arms wide. Make 5 slow circles forward, then backward. Shake out your wrists gently for 10 seconds.

60s
🧍

Spine & Torso

Stand or sit tall. Twist gently left, hold 5 seconds. Twist right, hold 5 seconds. Repeat 3 times. Then arch and round your back slowly.

60s
🦵

Legs & Feet

March in place for 15 seconds. Then rise onto your toes 5 times. Gently shake each leg out.

60s
🌬️

Full Body Settle

Stand still. Take 3 deep breaths. Notice how your body feels different from when you started.

You just moved with intention. That's enough. 🐄

Notice the Small Stuff

Three tiny good things. That's all you need to find...

⭐

Tiny Win #1

What's one small thing that went okay today?

⭐

Tiny Win #2

What's another small moment you're glad happened?

⭐

Tiny Win #3

One more. It can be really small.

🌟

Your Three Stars

Tiny wins add up. You noticed them, and that matters. 🐄

What Fuels Me?

Let's notice what you've taken in today — food, drink, and energy...

💧

Hydration

How much water have you had today?

🍽️

Meals

How many proper meals have you eaten?

⚡

Energy Level

How's your energy right now?

🌿

Your Fuel Check

Just noticing what you're running on. No judgment. 🐄

Sort It Out

What's on your mind? Let's sort what you can and can't control...

🤔

What's Weighing on You?

Write down something that's bothering you right now.

🎯

Can You Control This?

Can you directly change or influence this?

💡

One Small Step

What's one tiny thing you could do about this?

🌟

Sorted

You looked at it clearly. That takes courage. 🐄

Scheduled Silly Time

Time for something fun. No purpose. No productivity. Just play.

🎲

Pick Your Play

What sounds fun right now?

🎉

Go!

2:00
😄

How Was That?

✨

Play Complete

Fun doesn't need a reason. You did it. 🐄

Spot Your Safety Behaviours

Today, notice three things you regularly avoid or control to prevent negative outcomes...

🛡️

What Are Safety Behaviours?

Things we do to avoid discomfort — but which may also block growth, opportunities, and confidence.

Constantly checking your phone to avoid eye contact
Cancelling plans because the unknown feels tiring
Rehearsing messages 20 times before sending
Sticking to the same foods/shops/routes to avoid uncertainty
Avoiding silence by always using TV/music
Letting others make decisions to avoid responsibility
Over-preparing so nothing can surprise you
Never asking questions in case you "sound stupid"
1️⃣

Safety Behaviour #1

What's one thing you avoid or control to prevent discomfort?

🔍

Reflect on Behaviour #1

What discomfort am I protecting myself from?

What opportunity am I losing?

What's one tiny alternative I could try?

2️⃣

Safety Behaviour #2

What's another thing you avoid or control?

🔍

Reflect on Behaviour #2

What discomfort am I protecting myself from?

What opportunity am I losing?

What's one tiny alternative I could try?

3️⃣

Safety Behaviour #3

One more. What else do you do to stay "safe"?

🔍

Reflect on Behaviour #3

What discomfort am I protecting myself from?

What opportunity am I losing?

What's one tiny alternative I could try?

🌟

Your Safety Behaviours

Becoming aware of safety behaviours is the first step in gently experimenting with real-world courage. 🐄

Trigger Mapping

Let's slow this down together. We'll map what just happened so it feels clearer and more manageable.

🎯

What Triggered You?

What happened just before you started feeling this way?

💭

Your Thoughts

What went through your mind in that moment?

🫁

Body Sensations

What did you feel in your body?

🎭

Your Emotion

What emotion best fits what you felt?

🔄

Your Reaction

What did you do next?

🔍

Pattern Check

Does this situation feel familiar in any way?

🌱

A Different Lens

Let's gently challenge the thought. Is there another way of looking at this situation?

⚡

Moving Forward

What could you do differently next time this happens?

✨

Your Trigger Map

You're not your reactions. You're learning how they work — and that's where change begins.

Do this first to feel calmer

Box Breathing

Follow the box. Breathe with each side.

Inhale (4s) Hold (4s) Exhale (4s) Hold (4s)
Tap Start when you're ready

Now, gently ask yourself…

1

Is it helpful to be thinking in this way, or is it making you feel worse?

2

Where is the evidence that your thoughts are true? Are there exceptions?

3

How else can you look at the situation to feel less stressed?

It might not happen. I have coped in the past and will find a way through this.

4

What would you say to someone you cared about feeling the same way?

Show yourself compassion. Be kind to yourself — stop the self-criticism.

Try not to overthink — this will make you feel worse. Instead, go for a walk, take a bath, or do something to change the mental channel for relief.

Micro Interventions

Hang in there

Life may feel rock bottom right now — but this will pass.

Don’t trust your thoughts. They’re distorted when you’re depressed and are not a true picture of reality. Sit through this storm.

Speak to someone if you can — or chat to Mandy
Do one small act of self-care
Even the tiniest step forward counts
Please hang in there:

You are loved and supported, even if you don’t feel it right now. 🫶🏻

The 90-Second Body Shift

Stand up
Roll shoulders
Stretch arms overhead
Shake out hands
Why it works:

Depression lives in stillness. Movement interrupts the “freeze” state.

Self-Compassion Sentence

Place a hand on your chest and say:

“This is hard right now. I'm doing what I can.”

Why it works:

Reduces threat response. Increases emotional safety.

The “1% Lift” Rule

Instead of “fix my mood,” ask:

“What would make me feel 1% better right now?”

Open a window
Sip something warm
Sit in a different room
Put on one song you like
Why it works:

It bypasses overwhelm. Depression hates small wins accumulating quietly.

Swipe or tap Next to continue

Wake-Up Movement

Quick check-in

“Do you feel disconnected, flat, or unreal?”

Pick the path that fits right now — swipe through to try it:

🫁 Wake up body — sensory + movement
🧠 Reconnect mind — gentle awareness
🌍 Reconnect world — micro actions + connection
Not sure which?

“I feel nothing” → body. “I feel unreal” → mind. “I feel empty and tired” → world.

🫁 Wake up body

Sensory + movement — a quick jolt to switch your nervous system back on.

Hold an ice cube in your hand
Splash cold water on your face
Press a cold drink against your neck
Stand up and stretch your arms overhead
Smell something strong — coffee, mint, citrus
Why it works:

A sudden sensory change activates your nervous system and pulls you back into your body.

🧠 Reconnect mind

Gentle awareness prompts — anchor yourself in time and place.

Say today’s date out loud
Name the room or place you’re in
Name one thing you can see, hear, and feel
Say softly: “I am here. I am now.”
Why it works:

Orientation cues remind the brain where and when you are, easing that unreal, far-away feeling.

🌍 Reconnect world

Meaning can be accessed even when feeling can’t.

“What matters to you, even if you can’t feel it right now?”

“What kind of person do you want to be in this moment?”

Open a window and breathe the outside air
Send a one-line message to someone you trust
Take one tiny action aligned with your answer
Why it works:

Values-based activation (ACT). The feeling often follows the action — start with meaning, emotion can come back online later.

You don't need to feel anything yet. Just doing this is enough.

Swipe or tap Next to continue

Micro Interventions

Box Breathing

Follow the box. Breathe with each side.

Inhale (4s) Hold (4s) Exhale (4s) Hold (4s)
Tap Start when you're ready

Cognitive Defusion

Instead of:

“Something bad will happen”

Say:

“I'm having the thought that something bad will happen”

Why it works:

Creates distance from anxious thoughts without fighting them.

The “Zoom Out” Move

Ask yourself:

“Will this matter in a week? A month?”

Why it works:

Anxiety zooms in. This zooms out and recalibrates threat.

Let's Find a Shift

“That's okay. Let's just find a small shift.”

No pressure. One tiny thing.

Take a moment. There's no rush.

“Did that help at all?”

“Good. Let's build on that.”

Small shifts add up. Want another small step?

“Let's try something different.”

We'll switch it up — a different kind of shift.

“That's okay. When things feel this low, even small steps can feel like too much.”

Self-Compassion

Place a hand on your chest and say:

“I'm struggling right now, and that's okay. I don't have to fix everything today.”

You showed up. That counts. Be gentle with yourself.

Permission to Rest

“You don't have to do anything right now.”

Sometimes the bravest thing is letting yourself be still. No goals. No fixing. Just existing is enough.

If you feel ready later, come back. We'll be here.

Are you feeling safe right now?

There's no wrong answer. We just want to make sure you're okay.

“Thank you for telling me.”

You're not alone in this. Here are some options:

You're not alone

Please reach out to someone who can help right now:

📞 Samaritans: 116 123 (free, 24/7) 💬 SHOUT: text SHOUT to 85258 🚨 Emergency: 999

Reaching out takes courage. You deserve support.

For self-doubt

Positive Data Log

Self-doubt only ever collects the evidence against you. This is where you collect the evidence for you — and keep it.

Write down things you like about yourself, things you’re proud of, or small wins. They don’t have to be achievements — a characteristic counts too. Kindness. Patience. Showing up today.

Why it works:

Doubt feels like fact because your mind hides the counter-evidence. Writing it down — and re-reading it — slowly rebalances the picture. It stays on this device, just for you.

Stop comparing & despairing

It’s an unfair comparison.

You never really know what you’re comparing yourself to. People show you their highlight reel — the polished, edited, sometimes embellished version.

Meanwhile you know your own behind-the-scenes footage — every outtake, and everything that didn’t make the grade.

Their best moment vs. your whole messy reality
A curated snapshot vs. your entire unedited day
What they chose to show vs. everything you actually feel
Remember:

It was never a fair contest. When the comparison creeps in, come back to your Positive Data Log — that’s your real evidence.

Swipe or tap Next to continue
Are you sure?
That sounds like it weighed on you this week. Would you like to chat to Mandy about it?
Ready to start a fresh week? You can keep this week’s reflection in your Past reflections to look back on, or clear it and begin again. Either way, unfinished plans roll into the new week.