Interactive Tools
A place to practise a psychological skill for a few minutes. These are self-reflection and skills-practice tools, not a diagnosis and not a test. Nothing you type here is saved or sent anywhere.
Calm my body
Work with difficult thoughts
Organise my study
Understand my patterns
2 minutes
Stress reflection
A short set of questions to help you think about how stress is affecting you.
2 minutes
Sleep reflection
A short set of questions to help you think about your sleep.
5 minutes
How it all connects
See how a situation, your thoughts, feelings, body and actions can influence each other — and where you might be able to step in.
Not sure which tool to try?
Stress Check
This is a self-reflection tool to help you think about how you're doing. It is not a diagnosis and it is not a test.
These are common experiences
What you're describing sounds like the ordinary ups and downs of student life. The Self-Help library has practical tools for stress like this.
You may be carrying more than usual right now
It sounds like stress is weighing on you more than usual. That's a good reason to explore support — not a sign anything is wrong with you.
Please consider talking to someone soon
What you're describing sounds like a lot to carry alone. Reaching out to the Department of Psychology could help.
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?
Sleep Check
This is an educational self-reflection tool, not a diagnostic tool.
These are common experiences
Occasional poor sleep is common, especially around busy or stressful periods. See Self-Help → Sleep for practical tips.
You may be carrying more than usual right now
Sleep trouble like this is worth paying attention to. The Self-Help library has sleep-specific resources, and Seek Support is there if it continues.
Please consider talking to someone soon
Sleep this disrupted, especially with a racing mind, is worth discussing with the Department of Psychology.
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?
Worry Exercise
Use this to work through one worry at a time. Nothing you type here is saved or sent anywhere — it's just for you.
Is there something about this situation I can influence right now?
Examples: send a message, study for 10 minutes, ask someone, write down a plan, gather information
When will you take that action?
Noting a specific time makes it more likely you'll actually follow through.
You may not be able to remove the uncertainty, but you can choose how you respond to it.
- Acknowledge the uncertainty, rather than trying to resolve it right now.
- Return your attention to the present moment.
- Choose an activity to move your attention toward.
- Use grounding if the worry feels intense.
Problem or worry?
Problem — something can be acted upon.
Worry — repeated thinking about a possibility without moving toward useful action.
Worrying isn't irrational by itself — it often reflects something that genuinely matters to you. This distinction is just about deciding what to do with it right now, not about judging the worry.
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?
Grounding Exercise
Grounding can help you bring your attention back to the present moment when your mind feels overwhelmed, worried or disconnected.
Nothing you type here is saved or sent anywhere.
Step 1 of 5
5 — See
Name 5 things you can see around you.
Step 2 of 5
4 — Feel
Name 4 things you can physically feel (texture, temperature, your feet on the floor).
Step 3 of 5
3 — Hear
Name 3 things you can hear.
Step 4 of 5
2 — Smell
Name 2 things you can smell.
Step 5 of 5
1 — Taste
Name 1 thing you can taste, or one thing you appreciate right now.
Take one comfortable breath and notice where you are right now.
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?
Breathing
Slow, comfortable breathing may help some people feel calmer or regain a sense of control. It isn't a treatment, and it won't feel helpful for everyone — that's fine.
Comfortable breathing
Find a comfortable position. Let your shoulders soften if you can.
Breathe comfortably. Do not force your breath or hold it longer than feels comfortable.
If you feel dizzy, uncomfortable or unwell, stop the exercise and return to normal breathing.
Cycle 1 of 1
Breathe in comfortably. Then breathe out slowly and comfortably. Repeat at whatever pace feels right for you.
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?
Study Planner
Let's make this smaller. This creates a simple plan in your browser — nothing is saved or sent anywhere.
A useful plan is better than a perfect plan.
If you miss a study session, restart from the next available opportunity. You do not need to start the whole plan again.
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?
Reflection
A guided set of questions to help you think through what you're experiencing. Nothing you type here is saved or sent anywhere.
Step 1 of 7
Step 2 of 7
Step 3 of 7
Step 4 of 7
Step 5 of 7
Step 6 of 7
Step 7 of 7
You worked through this in your own words — there's no score or result to read back to you.
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?
How it all connects
These parts of an experience can influence one another. Changing one part can sometimes change the rest of the cycle. This is a way of understanding your experience, not a diagnosis.
Nothing you type into any part of this is saved or sent anywhere.
Situation
Example (from the scenario below): Exam tomorrow.
Thoughts
Example (from the scenario below): “I haven't prepared enough.”
Feelings
Example (from the scenario below): Anxiety.
Body
Example (from the scenario below): Tension, racing thoughts.
Actions
Example (from the scenario below): Avoids studying, checks phone instead.
Consequences
Example (from the scenario below): More backlog — which feeds back into more anxiety.
A student example
Exam tomorrow. → “I haven't prepared enough.” → Anxiety. → Tension, racing thoughts. → Avoids studying, checks phone instead. → More backlog — which feeds back into more anxiety.
Where could you intervene? A thought, The body, An action, The environment, Support from someone else.
Which part would you like to work on?
How do you feel now? / What’s next?
How do you feel now?
This is just for you to notice — it isn't recorded or scored.
What would you like to do next?