MentisAll free tools
Breathing timers to settle your body, two of the most widely used self-checks in the world (scored instantly and privately, and never a diagnosis), and small tools for worry and sleep.
Box breathing timer
Breathe in, hold, out, hold, four counts each. A guided timer for when your head is racing.
🌙4-7-8 breathing timer
In for 4, hold for 7, out for 8. The long exhale most people use to wind down for sleep.
🌬️Physiological sigh (cyclic sighing)
Two breaths in, one long breath out. The fastest way to take the edge off a stress spike.
📝Anxiety self-check (GAD-7)
Seven questions used worldwide to gauge how much anxiety has been bothering you. Instant, private score.
🌧️Low mood self-check (PHQ-9)
Nine questions used worldwide to gauge how low your mood has been. Instant, private score and next steps.
⏳Worry timer
Park worries as they come, then give them 15 minutes at a fixed time. Most go small on their own.
🛏️Sleep calculator
Enter your wake time, get bedtimes that land on the end of a sleep cycle. Plus why the wake time matters most.
🌿5-4-3-2-1 grounding
Five senses, one at a time. A quick way back to the room when anxiety pulls you somewhere else.
Which tool should I use?
| If you feel… | Try |
|---|---|
| A sudden spike of stress | Physiological sigh |
| Wound up before something hard | Box breathing |
| Wired in bed | 4-7-8 breathing, then the sleep calculator for tomorrow |
| Pulled out of the room by anxiety | 5-4-3-2-1 grounding |
| Stuck in the same worries all day | Worry timer |
| Not sure how much it's affecting you | Anxiety self-check or low mood self-check |
Write it out
Hundreds of prompts, adapted from the journaling activities inside the Mentis plans.
For anxiety
Get the loop out of your head.
For overthinking
Catch it, sort it, set it down.
For sleep
Empty the mind before bed.
All prompts
Work, relationships, self-love, gratitude…
Why these tools?
Each tool is a small piece of what the Mentis app does every day. The breathing patterns are guided activities in the Sleep, Overthinking and Work stress plans. The worry window is a whole chapter. The self-checks are the kind of question Mimi asks, gently, in your daily check-in. In the app they connect: your check-ins show your mood as weather, Mimi notices patterns, and your plan adjusts.
Frequently asked questions
Are these tools really free?
Yes. No sign-up, no email, no ads. They work in your browser and keep your answers on your device.
Are the self-checks a diagnosis?
No. The GAD-7 and PHQ-9 are widely used screening checklists. They can show you how much anxiety or low mood has been bothering you, but only a qualified professional can diagnose a condition.
Which breathing exercise should I start with?
For a quick reset when stress spikes, the physiological sigh. For steady focus, box breathing. For winding down before sleep, 4-7-8 breathing.