Free evidence-based tools for stress assessment, sleep quality evaluation, and guided relaxation. All tools are private and run entirely in your browser.
The Perceived Stress Scale is the most widely used psychological instrument for measuring the perception of stress. It assesses the degree to which situations in your life are appraised as stressful over the past month. Answer each question on a scale of 0 (Never) to 4 (Very Often). This validated tool was developed by Sheldon Cohen and published in the Journal of Health and Social Behavior (1983).
Evaluate your sleep quality by answering questions about your sleep habits. This tool calculates a sleep efficiency score based on your bedtime, wake time, time to fall asleep, and nighttime awakenings. Good sleep is essential for mental health, weight management, immune function, and cognitive performance. The assessment is based on components adapted from the Pittsburgh Sleep Quality Index (PSQI).
Deep breathing exercises are a cornerstone of relaxation therapy and clinical hypnotherapy. This timer guides you through evidence-based breathing patterns that activate the parasympathetic nervous system, reduce cortisol levels, and promote a state of calm. Regular practice can help reduce anxiety, lower blood pressure, improve sleep quality, and enhance overall well-being.
These breathing techniques are commonly used in hypnotherapy sessions as induction methods. They create a natural state of focused relaxation that enhances receptivity to positive suggestions.