Mandy

good morning

Hi, how is your day going?

Mandy's thought for you

Sometimes the bravest thing we can do is simply show up for ourselves. You're here, and that matters.

Samaritans: 116 123 (free, 24/7)

SHOUT: text SHOUT to 85258 (free, 24/7)

Exercises

🫁 Box Breathing 4 min ⭐ Gratitude Stars 3 min 🫧 Joy Bubbles 2 min 🌊 The Wave 3 min

Your recent explorations

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IMAGINE

Seven ways to nurture your wellbeing

I

Self

Know yourself deeply
→
M

Mind

Find your calm
→
A

Accept

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

🌱

You've shown up for yourself 3 times this week. That matters.

Your Tools

Domain Name

Subtitle

Notice

What do you notice today?

No pressure, no judgment. Just notice.

How does today feel?

Energy level

Low High
What mattered to me today?

Your notices

Patterns you notice are yours to explore

No notices yet. Start noticing today.

Choice

What choice did you notice today?

Every choice you recognize strengthens your agency

I chose to...

Your Choice Tree

Each leaf represents a choice you noticed

0 choices noticed

Your Choices

A record of your agency

No choices tracked yet. Start noticing today.

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
💗

Kindness Ripple

Send warm thoughts to people you care about

3 min • Interact
🫧

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

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.

Are you sure?