Free stress & burnout tools
20 short exercises on stress & burnout, 2 to 8 minutes each, free and with no account needed. Open one and it runs right in the page.
The 20 tools
Your stress load, area by area
Set a dial for how much stress each area of life is carrying right now. Seeing them side by side shows where the weight really is.
Early signals of running on empty
Tick the signs of depletion you recognize from the last couple of weeks. Most people miss the early ones until they are pointed out.
Your weekly energy budget
Divide 100 points across where your energy actually went this week. Then compare it with where you wish it had gone.
Build your recovery menu
Assemble a menu of rest options in three sizes: five minutes, an hour, and a whole day. Rest is easier to take when it is already chosen.
Your stress signature
Rate how often a set of stress responses has been true lately, across body, mood, thinking, and behavior. Everyone has a signature; this helps you read yours.
Demands and resources
Sort what is on your plate into things that take from you and things that give to you. Stress tends to follow the balance between them.
The 4-7-8 breath
Breathe in for four, hold for seven, out for eight. A long exhale that many people find useful when the body will not wind down.
When you actually let up
Mark the times in your week when you genuinely stop: not waiting, not scrolling, not half-working. Most people find the map is emptier than they expected.
Seven days of pressure and release
Each day, rate how much pressure you were under, how much of it you set down by evening, and how much say you had in your day. The gap between the first two lines is the one to watch.
What you drop first
Put the things that hold you up in the order you let them go when life gets busy. The top of the list is where a hard stretch starts costing you.
The voice that says keep going
Turn over the lines that keep you pushing past empty, and read a steadier reply on the back. Keep the ones that would actually stop you mid-sentence.
Heavy or light, yours or not
Place what you are carrying on a grid of how heavy it feels against how much of it is really yours to hold. The heaviest box is not always the one that needs you.
Where you learned to push through
Trace the rule that says you keep going no matter what back to where you picked it up. Rules are easier to bend once you know whose they were.
The quiet stressors
Choose the low-level things that hum away under the big ones: the ones you would never list as stress but which never fully switch off. They are often the easiest to change.
A reset between tasks
A two-minute pause for the gap between one thing and the next, so the tension of the last task does not walk straight into the new one.
The double inhale
Two breaths in through the nose, one on top of the other, then a long slow breath out. A quick way many people use to take the edge off in the middle of a busy day.
Why you said yes
List the things you agreed to this month and sort them by the real reason: because you wanted to, because you felt you should, or because nobody else would. Stress often hides in the second and third columns.
Rest that rests, and rest that does not
Rate how often your time off actually leaves you restored. Plenty of people get hours of rest and none of the benefit, and the reasons are usually visible.
Where the pressure is coming from
Divide 100 points across the sources of pressure in your life right now, including the one that is you. Most people are surprised by how many points end up in that last bar.
The last time you felt rested
Write your way back to a time you felt genuinely restored, and look at what was true then. The conditions of rest are more specific than people assume.
What these tools are, and are not
Every tool here is free and works without an account: choose cards, move dials, sort a list, follow a paced breath, or keep a seven-day log, and read back what you noticed at the end. They are built to make a vague feeling more specific, which is often the first useful step.
None of them diagnoses, screens for or treats anything, and nothing you see at the end is a score or a label. If something you notice worries you, a licensed therapist is the right next conversation, and the directory is free to browse.