The Toolbox
Pace & Pause — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Quick Reset Step — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Space Shift — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Body Release — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Catch the Thought
What is my mind telling me right now?
Check the Truth
Is this happening right now or is my brain worrying about later?
It is happening right now
There is real evidence in front of me right now
It is a worry about later
My brain is trying to predict or protect me
Pick a Calmer Perspective
What is a kinder sentence I can tell myself?
My Steady Perspective
I slowed my mind down and found a clearer way forward
Holding On to What I Discovered Today
Release Physical Tension
When anxiety builds up, my body holds tight. I will gently squeeze and let go
Focus on my Shoulders & Hands
Squeeze everything at once. Fists, shoulders, jaw, legs, and stomach. Hold it all tight together.
Hold tight for 5 secondsNotice the soften
Let everything go at the same time. Feel my whole body sink and soften into the surface beneath me.
My body has permission to lay down the weight it was carryingHolding On to What I Discovered Today
Steady Breath
No complex counts or holds. Simply inhale and exhale in a natural balance until I feel completely regulated
Focus only on inhaling and exhaling. I can continue this rhythm for as many breath cycles as I need until my nervous system settles
Steady Breath
No complex counts or holds. Simply inhale and exhale in a natural balance until I feel completely regulated
Holding On to What I Discovered Today
Pick my temperature shift
Choose whatever feels easiest right now in my current space
Notice the warm or cool feeling for 15 seconds while breathing steadily
Holding On to What I Discovered Today
Grounding Space — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Safe Place — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Fact Check — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Grounding My Body — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Grounding Space
When my thoughts race, I choose 1 real thing right in front of me and hold my focus on it
What 1 thing can I focus on right now?
I rest my eyes on this one thing. I notice its shape, color, and quiet presence right here in front of me
Holding On to What I Discovered Today
Safe Place
A simple peaceful haven I can visit in my imagination whenever my surroundings feel noisy or intense
Where is my calm place?
What comforting feeling is present?
Holding On to What I Discovered Today
Fact Check
A gentle space to express what I am holding inside, honor how I feel, and anchor my mind to proven facts without feeling forced
What am I carrying inside right now?
Tap a feeling that matches my heart or type my own words below
What truth can I anchor myself to?
Holding On to What I Discovered Today
Grounding My Body
When I feel overwhelmed, bringing focus to physical contact points anchors me back into the present moment
Feet & Ground
"I feel both feet flat on the floor"
Holding On to What I Discovered Today
Thought Holder — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
One Step at a Time — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Step-by-Step Path — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
What If → Then What — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Thought Holder
I park my thought, set when to return, and pick my present focus
Thought Holder
I park my thought, set when to return, and pick my present focus
Thought Holder
I park my thought, set when to return, and pick my present focus
Thought:
Return Time:
Present Focus:
Holding On to What I Discovered Today
One Step at a Time
I turn big, overwhelming tasks into tiny, specific actions I can finish effortlessly
SMART goals are Specific and Small. Instead of tackling a huge project, pick one focused outcome.
When will I finish this step?
Setting a short time limit gives your brain permission to focus without feeling trapped.
What is my exact first action?
Action builds momentum. Pick a physical step so tiny that starting feels effortless.
Holding On to What I Discovered Today
Step-by-Step Path
I break down what feels overwhelming into gentle, easy steps so I can move forward smoothly
What goal do I want to move toward
Tap a goal option below
What is an easy warm-up I can do first
Tap a warm-up option tailored for:
What is a middle step to bridge to my goal
Tap a stepping stone tailored for:
Holding On to What I Discovered Today
What If → Then What Plan
I turn "What if?" questions into clear, reassuring action steps
What question is on my mind
Tap a preset question or write my own
Then what simple step will I take
Tailored solutions for: ""
Holding On to What I Discovered Today
My Calm Plan — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Past Successes — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Letter to Myself — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
A.B.L.E — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
My Calm Plan
A pre-made simple game plan so I don't have to figure out what to do when overwhelmed
Who can I reach out to or lean on?
What simple physical action helps me pause?
Where is my safe space to step away to?
Holding On to What I Discovered Today
Past Successes
Recall a real moment where I faced anxiety and made it through successfully
What difficult moment did I get through?
How did I survive and handle it?
Holding On to What I Discovered Today
Note to Myself
A gentle note written in my own voice to read whenever anxiety feels loud
What note do I want to leave for myself?
Select a reminder or write my own words below
Holding On to What I Discovered Today
A.B.L.E
Four simple anchors to bring my mind back to what I am truly capable of whenever uncertainty arises
When anxiety makes a situation feel too big, our brain often forgets our past victories and learned tools. A.B.L.E is an instant mental map that grounds your physical body and reactivates your innate strength.
My Four Pillars of Strength
Each letter represents a skill already inside me
Feel my feet on the ground and know I am safe right now
"I am right here in this moment and I am safe"Take a slow, gentle breath to let my body relax
"I can pause and give myself a quiet breath"Remember the tools I have and what has helped me before
"I have good skills and know how to help myself"Pick just one small thing to do next at my own pace
"I only need to take one tiny step at a time"Holding On to What I Discovered Today
My Energy Pace — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Comfort Notice — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Sensation Pause — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Tiny Spark — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
My Plan for Today
Taking it one step at a time
How much physical and emotional energy do I feel in my body right now?
My main priority is rest. Smallest steps only
My Plan for Today
Taking it one step at a time
Tap to add a zero-effort micro step
My Plan for Today
Taking it one step at a time
One simple thing I can appreciate or look forward to today
What expectation or chore am I giving myself permission to set aside?
My Plan for Today
Taking it one step at a time
Holding On to What I Discovered Today
Comfort Notice
When energy is low, I don't need to force fake positivity. I can simply notice one small comfort right where I sit
Glimmer Acknowledged
Allowing myself to rest in this tiny comfort without any expectation
Holding On to What I Discovered Today
Sensation Pause
When my body feels heavy or numb, a simple physical feeling can gently ground me without any effort
Senses Reconnected
I used a simple physical touch to anchor myself back into my body
Holding On to What I Discovered Today
Tiny Spark
When starting feels overwhelming, I can pick one small, zero-pressure action to gently invite momentum
Micro-Step Complete
I took one small step forward, and that is more than enough for right now
Holding On to What I Discovered Today
When I Can't Change It — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Energy Check-In — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Neutral Observation — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Support Network — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
When I Can't Change It
Sometimes I find myself wishing things were different, and that's completely normal
But I also know that wishing doesn't change what is
This is a space to just breathe, look at the situation clearly, and figure out how to support myself through it
Before I begin
This is about pausing the resistance
It means looking directly at what's happening without trying to push it away
Letting it be true doesn't mean I agree with it, or that I'm giving up. It just means I'm choosing to redirect my energy toward taking care of myself
This is just a self-guided space, not a replacement for professional therapy
What's going on
What is the reality of the situation right now?
(Like: I need a break, things didn't go as planned, I have to start over)
Honoring my feelings
Why is this significant to me?
(It's okay to feel disappointed. It's okay to acknowledge that this matters)
I will take a deep breath and tell myself:
What's next
Given this reality, what is one small way I can show up for myself today?
My Reality Check
Holding On to What I Discovered Today
Energy Check-In
Sometimes I expect myself to do a 100% day on 10% energy. Let's see where I am actually at right now
How much energy do I have right now
Be honest with myself, no judgment
I will only do what my tank allows
If my energy is low, I give myself permission to do less today
Neutral Observation
I will observe my current state like a scientist, without judgment, guilt, or trying to fix it.
What am I experiencing right now, factually?
Instead of "I'm so lazy," try "My body feels heavy and I have low energy today."
I observed my state
It is okay to just be where I am right now without fighting it.
My Support Network
Depression can make me feel isolated. I will remind myself of who and what I can lean on right now.
Who is one person, group, or resource I can reach out to, even just for a small connection?
I have support
There are people and places I can turn to when things are hard.
Small Meaningful Steps — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Value-Based Action — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Gentle Routine — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Gratitude Practice — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Small Meaningful Steps
When I feel stuck, waiting for motivation doesn't work. Taking one tiny action can help build momentum.
What is one simple thing I can do today
It should take less than 5 minutes. Something like drinking water or opening a window.
I have a plan
I don't have to fix everything today. I just have to do this one thing.
Holding On to What I Discovered Today
✦ Select how I want to keep my note so it is accessible whenever I need it today
Value-Based Action
I will connect one small action today to something I truly care about.
What is something I value? (e.g., connection, health, creativity)
What is one tiny action I can take today that honors this value?
I chose my action
Even on hard days, I can take small steps toward what matters to me.
Gentle Routine
I will build a low-pressure structure for my day. Just the absolute basics.
What are 2-3 essential things I will do today?
My routine is set
I will focus only on these basics today.
Gratitude Practice
Finding one small thing to appreciate can help shift my focus, even slightly.
What is one thing, no matter how small, that I can appreciate today?
I found something good
Even in darkness, there is something to appreciate.
What Helped Before — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
R.I.S.E — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Reasons to Stay — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
Evidence of Strength — Before I begin
Self-guided tool check-in
This tool is designed for personal self-reflection and quick regulation in my everyday life. It is not a replacement for professional care or medical treatment.
If I am experiencing severe distress or crisis, I will reach out to a trusted professional, family member, or crisis support resource.
What Helped Before
I have survived every bad day I've ever had. Let's remember what got me through the last time things felt heavy.
What is one thing that brought me relief before
It could be a person I talked to, a place I went, or a simple distraction
I have the proof
I know how to navigate this because I have done it before
R.I.S.E
Four gentle steps to break out of the heaviness cycle and build momentum at my own pace
When depression creates physical heaviness or mental fatigue, expecting large actions creates friction. R.I.S.E gives you a zero-pressure roadmap to start with micro-momentum and break free from stagnation.
My Four Steps Out of the Fog
Tap any letter to anchor into that step right now
My R.I.S.E Momentum Anchor
Ready to keep close whenever I feel stuck
Holding On to What I Discovered Today
✦ Select how I want to keep my note so it is accessible whenever I need it today
Reasons to Stay
I will compile a list of things, big or small, that make life worth living.
What are some reasons I have to keep going?
They can be as small as 'the smell of rain' or as big as 'my family'.
My list is saved
I will look back at this whenever I need a reminder.
Evidence of Strength
Depression lies and tells me I am weak. I will recall the facts of what I have already survived.
What is a difficult time in my past that I managed to get through?
I am stronger than I feel
I have survived 100% of my bad days.
Step 1 of 3
Catch the Thought
What is my mind telling me right now?
Catch it: I will write down the main thought that is racing through my mind
Check it: I will check if it's a proven fact or if it's my anxiety talking
Shift it: I will find a kinder and more helpful way to look at the situation
Catch the Thought
What is the main thought racing through my mind right now?
How it works
Catch it: I will write down the main thought that is racing through my mind
Check it: I will check if it's a proven fact or if it's my anxiety talking
Shift it: I will find a kinder and more helpful way to look at the situation
Skerrett Psychology
Horizon Within Psychotherapy is built on a foundation of professional accountability and receives clinical supervision through Skerrett Psychology Professional Corporation, which guides our methods and maintains high standards.
This partnership allows us to integrate clinical expertise into our work, prioritizing your goals. To ensure efficiency and security, we use Skerrett Psychology's JaneApp for administration and record-keeping, so our sessions can focus entirely on your progress.
Finding the Right Fit
A complimentary 20-minute call offers a no-pressure environment to share only what you're comfortable with. If you feel I'm the right fit, we can move forward.
Whenever You're Ready, We're Here
Book your complimentary 20-minute appointment
Clarity that moves you forward.
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Horizon Within Psychotherapy operates under the professional supervision of Skerrett Psychology Professional Corporation
CRPO Registration #13696
CCPA Member CCC #11247364
Mississauga, ON — Serving clients across Ontario
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