Need help right now? In the U.S., call 988 or text 988. In an emergency, call 911. Urgent help by country
Self-care
A free, quiet place for small self-care moments. Everything here is optional. No sign-in, and nothing you type leaves your device.
All Hotolosophy resources stay free. Support is optional.
We aim to offer simple, plain-language self-care ideas alongside our learning and local resources, so you can take a small step for yourself whenever you need one.
Breathe
Breathe in for 4, hold for 4, and breathe out for 6. Go at your own pace. If counting feels uncomfortable, just let each out-breath be a little longer than the in-breath. Stop any time.
Press Start when you are ready.
Ground yourself
Look around and name things, quietly or out loud. Skip any step that does not work for you.
Press Begin to go one step at a time, or use the full list below.
- Name 5 things you can see.
- Name 4 things you can feel, like your feet on the floor or your hands in your lap.
- Name 3 things you can hear.
- Name 2 things you can smell, or 2 smells you like.
- Name 1 thing you can taste, or take one slow sip of water.
Check in with yourself
Pick the word closest to how you are right now. There are no wrong answers, and you can skip this.
Your pick is not saved or sent. It is not a test and gives no score or label. A reload forgets it.
Daily care
A short list of small things. Tick what you like, leave the rest. It starts fresh each day.
Saved only on this device, in this browser. Clear removes it.
Journal
Write a few words or a lot. Nobody else sees it.
Saved only on this device, in this browser. It is never sent to Hotolosophy or anyone else. Anyone using the same browser or device can read it, so use a private device or press Clear when you are done.