Filter:
Matched to your wellness risks and refined by neuro analysis.
No specific clinical therapy protocols triggered yet. Complete your assessment to unlock suggestions.
Therapies marked as Foundation in the admin CRUD, plus any you add from All Therapies.
Foundation
Acupuncture
⚡ ReactiveNeedle insertion to balance energy flow and release endorphins.
Category:
Somatic
Duration:
60 mins
Difficulty:
Clinical
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Foundation
Blue Light Protocol
🌿 PreventativeBlocking 460nm light spectrum 90 minutes before bed.
Category:
Bio-Hacks
Duration:
90 mins
Difficulty:
Medium
▶ Look and Listen
Foundation
Box Breathing
⚡ ReactiveRhythmic 4-4-4-4 pattern to stabilize autonomic arousal.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
All
▶ Show Me How
No therapies in this section match that category.
Vetoes are therapies that would have been suggested but were vetoed for reason on each card. You can manually override vetoes.
Might work against you. Reason on each card.
No restriction protocols triggered.
Filter:
Select any therapies you want added to Staples.
Optional
Legs-Up-The-Wall
⚡ ReactiveInversion to lower blood pressure and drain lymphatic fluids.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
The Trauma Shake (TRE)
⚡ ReactiveNeurogenic tremors to discharge trapped physical tension and stress.
Category:
Somatic
Duration:
15 mins
Difficulty:
Medium
DEFCON:
Severe
NSP:
Novelty,Dual
Wellness Channel Media Coming
Optional
Child’s Pose
⚡ ReactiveRestorative yoga posture to soothe the parasympathetic nervous system.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Progressive Muscle Relaxation
⚡ ReactiveSequential tensing and releasing to identify and drop body armor.
Category:
Somatic
Duration:
15 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Physiological Sigh
⚡ ReactiveDouble inhale, long exhale to offload carbon dioxide rapidly.
Category:
Somatic
Duration:
30 secs
Difficulty:
Easy
DEFCON:
Severe
NSP:
All
Wellness Channel Media Coming
Optional
Cat-Cow Flow
🌿 PreventativeSpinal mobilization to synchronize breath and release torso tension.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Hip Opener (Pigeon)
🌿 PreventativeDeep stretching to release emotional stress stored in psoas.
Category:
Somatic
Duration:
10 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Dual,Novelty
Wellness Channel Media Coming
Optional
Rhythmic Walking
🌿 PreventativeBilateral stimulation through movement to process stuck mental loops.
Category:
Somatic
Duration:
20 mins
Difficulty:
Medium
DEFCON:
Mild
NSP:
Structure,Broad
Wellness Channel Media Coming
Optional
The Adrenaline Sprint
⚡ ReactiveHigh-intensity burst to burn off excess circulating adrenaline.
Category:
Somatic
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Severe
NSP:
Novelty,Dual
Wellness Channel Media Coming
Optional
Isometric Squeeze
⚡ ReactiveStatic muscle contraction to discharge energy without movement.
Category:
Somatic
Duration:
1 min
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Ice Cube Grip
⚡ ReactiveIntense temperature shock to distract brain from panic signals.
Category:
Sensory
Duration:
1 min
Difficulty:
Easy
DEFCON:
Severe
NSP:
Novelty,Dual
Wellness Channel Media Coming
Optional
Sour Candy Shock
⚡ ReactiveGustatory jolt to instantly sever the panic loop.
Category:
Sensory
Duration:
1 min
Difficulty:
Easy
DEFCON:
Severe
NSP:
Novelty,Dual
Wellness Channel Media Coming
Optional
Brown Noise Masking
⚡ ReactiveDeep, low-frequency sound to dampen sensory processing sensitivity.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Dual
▶ Look and Listen
Optional
Weighted Blanket
⚡ ReactiveDeep pressure stimulation to boost serotonin and lower cortisol.
Category:
Sensory
Duration:
20 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Fidget Stones
⚡ ReactiveTactile grounding object to anchor attention outside the head.
Category:
Sensory
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Binaural Beats (Theta)
🌿 PreventativeAuditory frequencies to entrain brainwaves into a meditative state.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Fractal Gazing
🌿 PreventativeViewing complex patterns to induce a physiological calming effect.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Novelty,Broad
Wellness Channel Media Coming
Optional
432Hz Playlist
🌿 PreventativeListening to music tuned to promote emotional stability.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Aromatherapy (Lavender)
🌿 PreventativeOlfactory stimulation to trigger the limbic system relaxation response.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Lateral Eye Scanning
⚡ ReactiveHorizontal eye movements to deactivate the amygdala threat response.
Category:
Sensory
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Severe
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Name It To Tame It
⚡ ReactiveVerbalizing emotions to move activity from amygdala to prefrontal cortex.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Math Countdown (100-7)
⚡ ReactiveComplex task to force the logical brain back online.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Medium
DEFCON:
Severe
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
The "So What?" Drill
⚡ ReactiveCatastrophizing exposure to realize fears are survivable.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Novelty,Dual
▶ Look and Listen
Optional
5-4-3-2-1 Grounding
⚡ ReactiveEngaging all five senses to exit rumination and anchor present.
Category:
Cognitive
Duration:
3 mins
Difficulty:
Easy
DEFCON:
Severe
NSP:
All
▶ Look and Listen
Optional
Narrative Reframing
🌿 PreventativeRewriting the internal story to change emotional reaction.
Category:
Cognitive
Duration:
15 mins
Difficulty:
Medium
DEFCON:
Mild
NSP:
Novelty,Broad
▶ Look and Listen
Optional
The Worry Window
🌿 PreventativeScheduled time slot to delay and contain anxious thoughts.
Category:
Cognitive
Duration:
15 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Dual
▶ Look and Listen
Optional
Gratitude Stacking
🌿 PreventativeRapid-fire listing of positives to shift neural bias.
Category:
Cognitive
Duration:
3 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
The Panic Log
⚡ ReactiveTracking symptoms to identify patterns and demystify attacks.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
DEFCON:
Severe
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Fact-Checking
⚡ ReactiveEvidence-based analysis to dispute distorted anxious thoughts.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Dual
▶ Look and Listen
Optional
Internal Family Systems
🌿 PreventativeDialoguing with sub-personalities to understand internal conflict.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
DEFCON:
Moderate
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Cold Water Face Splash
⚡ ReactiveAcute cooling to trigger the mammalian dive reflex.
Category:
Bio-Hacks
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
Optional
EFT Tapping
⚡ ReactivePercussive stimulation of meridian points to lower cortisol.
Category:
Bio-Hacks
Duration:
10 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Neuro Headband
🌿 PreventativeEEG monitoring to train focus and relaxation states.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Medium
DEFCON:
Mild
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Vagus Stimulator
🌿 PreventativeElectrical stimulation to manually activate the parasympathetic nerve.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Clinical
DEFCON:
Severe
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
HRV Biofeedback
🌿 PreventativeReal-time heart monitoring to train nervous system resilience.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
The "Voo" Chant
⚡ ReactiveVocal vibration to stimulate the vagus nerve in the chest.
Category:
Bio-Hacks
Duration:
3 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Left Nostril Breathing
🌿 PreventativeUnilateral breathing to activate the calming moon energy channel.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Red Light Therapy
🌿 PreventativeMitochondrial stimulation to reduce inflammation and improve mood.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Medium
DEFCON:
Mild
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Cold Shower
🌿 PreventativeSystemic shock to build resilience and increase dopamine.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Novelty,Dual
Wellness Channel Media Coming
Optional
Protein-First Breakfast
🌿 PreventativeStabilizing blood sugar early to prevent cortisol spikes.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Novelty,Dual
Wellness Channel Media Coming
Optional
Dark Chocolate (85%)
🌿 PreventativeRich in flavonoids to lower stress hormones and inflammation.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Green Tea (L-Theanine)
🌿 PreventativeAmino acid promotion of alpha waves without sedation.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
DEFCON:
Mild
NSP:
Structure,Broad
Wellness Channel Media Coming
Optional
Fermented Foods
🌿 PreventativeSupporting the gut microbiome to optimize the gut-brain axis.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Moderate
NSP:
All
Wellness Channel Media Coming
Optional
Magnesium for Sleep
🌿 PreventativeEssential mineral absorption to relax muscles and calm nerves.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
DEFCON:
Moderate
NSP:
All
▶ Look and Listen
Optional
Flow State Hobby
🌿 PreventativeTotal immersion activity to silence the default mode network.
Category:
Nutritional
Duration:
60 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Structure,Novelty
Wellness Channel Media Coming
Optional
Circadian Syncing
🌿 PreventativeAligning light exposure to regulate sleep and cortisol cycles.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Broad
Wellness Channel Media Coming
Optional
Limit Caffeine
🌿 PreventativeReducing stimulants to prevent artificial adenosine receptor blockage.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
Optional
Hydration Protocol
🌿 PreventativeMaintaining fluid balance to prevent physiological stress signals.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
DEFCON:
Mild
NSP:
All
Wellness Channel Media Coming
Optional
Omega-3 Intake
🌿 PreventativeFatty acids to support neuronal health and reduce inflammation.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
DEFCON:
Mild
NSP:
All
Wellness Channel Media Coming
Optional
CBT Protocol
🌿 PreventativeIdentifying and restructuring negative thought patterns and behaviors.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Exposure Therapy
🌿 PreventativeGradual confrontation of fears to extinguish the fear response.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
DEFCON:
Severe
NSP:
Novelty,Structure
Wellness Channel Media Coming
Optional
Unhook Worry Thoughts
⚡ ReactiveWhen a worry won't let go, put "I'm having the thought that…" in front of it. It becomes just a thought, not a fact, so it loses its grip.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
Optional
DBT (Distress Tolerance)
⚡ ReactiveSkills training to survive crises without making things worse.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
DEFCON:
Severe
NSP:
Novelty,Masking
Wellness Channel Media Coming
Optional
Art Therapy
🌿 PreventativeCreative expression to process non-verbal emotional pain.
Category:
Sensory
Duration:
45 mins
Difficulty:
Clinical
DEFCON:
Mild
NSP:
Novelty,Processing
Wellness Channel Media Coming
Optional
Music Therapy
🌿 PreventativeSonic interventions to regulate mood and express emotion.
Category:
Sensory
Duration:
45 mins
Difficulty:
Clinical
DEFCON:
Mild
NSP:
Novelty,Broad
Wellness Channel Media Coming
Optional
Equine Therapy
🌿 PreventativeInteraction with horses to build trust and emotional regulation.
Category:
Somatic
Duration:
60 mins
Difficulty:
Clinical
DEFCON:
Severe
NSP:
Novelty,Dual
Wellness Channel Media Coming
Optional
Massage Therapy
⚡ ReactiveManipulation of soft tissue to reduce physical tension.
Category:
Somatic
Duration:
60 mins
Difficulty:
Clinical
DEFCON:
Moderate
NSP:
All
Wellness Channel Media Coming
Optional
TMS (Magnetic Stimulation)
🌿 PreventativeMagnetic pulses to reactivate depressed areas of the brain.
Category:
Bio-Hacks
Duration:
30 mins
Difficulty:
Clinical
DEFCON:
Severe
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Vagus Nerve Stimulation
🌿 PreventativeImplanted or external device to modulate the vagus nerve.
Category:
Bio-Hacks
Duration:
N/A
Difficulty:
Clinical
DEFCON:
Severe
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Biofeedback Training
🌿 PreventativeLearning to control involuntary bodily processes via monitoring.
Category:
Bio-Hacks
Duration:
30 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Broad
Wellness Channel Media Coming
Optional
The "Nothing" Loop
⚡ ReactiveRepetitive subvocalization to jam the inner monologue.
Category:
Cognitive
Duration:
5 mins
Difficulty:
Easy
▶ Look and Listen
Optional
Cognitive Shuffling
🌿 PreventativeVisualizing random objects to fragment linear thinking.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
▶ Look and Listen
Optional
ASMR Audio
⚡ ReactiveAuditory triggers (whispers/taps) to induce a tingling calm.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
▶ Look and Listen
Optional
Paradoxical Intention
⚡ ReactiveTrying to stay awake (gently) to reduce performance anxiety.
Category:
Cognitive
Duration:
20 mins
Difficulty:
Hard
▶ Look and Listen
Optional
Yoga Nidra (NSDR)
🌿 PreventativeGuided body scan that brings deep rest while you stay awake.
Category:
Somatic
Duration:
20 mins
Difficulty:
Medium
▶ Look and Listen
Optional
Day After Bad Night Sleep
🌿 PreventativeIn the CBT-i course. week 2 day 5 , users complete an exercise to make a plan for themself of what to do the day after a bad night sleep
Category:
Sleep
Duration:
Difficulty:
Moderate
▶ Look and Listen
Optional
Sleep Restriction Therapy
🌿 PreventativeChoose a wake time you can keep 7 days a week.
Category:
Sleep
Duration:
Difficulty:
Beginner
▶ Look and Listen
Optional
Day Dump Journal
🌿 PreventativeA 20-minute evening journal: write down the day and tomorrow's to-do list before bed.
Category:
Cognitive
Duration:
20 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Relaxation Ladder
🌿 PreventativeAn evening wind-down routine: active relaxation first, then passive relaxation, then bed.
Category:
Somatic
Duration:
30 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Structure,Broad
▶ Look and Listen
Optional
Sleep Imagery
⚡ ReactivePicture a calm scene in detail, so your mind has something to hold instead of worries.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Broad
▶ Look and Listen
Optional
Hatch Restore 2
🌿 PreventativeA sunrise light and alarm that slowly brightens to wake you gently at the same time each day.
Category:
Bio-Hacks
Duration:
Difficulty:
Easy
DEFCON:
Mild
Wellness Channel Media Coming
Optional
SleepEaze Mist
🌿 PreventativeA lavender pillow mist you spray on your pillow before bed.
Category:
Sensory
Duration:
1 min
Difficulty:
Easy
DEFCON:
Mild
Wellness Channel Media Coming
Optional
Get Up If You Can't Sleep
⚡ ReactiveIf you've been lying awake for about 20 minutes, get up, do something calm in dim light, and only go back to bed when you feel sleepy.
Category:
Sleep
Duration:
20 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Morning Daylight
🌿 PreventativeGet outside into daylight for 15 to 30 minutes soon after you wake up, ideally within the first hour.
Category:
Sleep
Duration:
15-30 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Let It Drift Past
⚡ ReactivePicture a thought drifting past, instead of holding on to it.
Category:
Cognitive
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Broad
▶ Look and Listen
Optional
Bedside Notepad
⚡ ReactiveKeep a notepad and pen by your bed. Write down a task that pops up at night, even just a few words.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Structure,Broad
▶ Look and Listen
Optional
4-4-6 Breathing
⚡ ReactiveBreathe in for 4 seconds, hold for 4, then breathe out for 6.
Category:
Bio-Hacks
Duration:
4 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Boring Audio
⚡ ReactiveGenuinely boring background talk to keep your attention gently busy.
Category:
Sensory
Duration:
20 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad
▶ Look and Listen
Optional
Sound Anchor
⚡ ReactivePick one steady, boring sound to listen to (fan, white noise, brown noise, rain…) instead of your heartbeat or the silence.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Broad
Wellness Channel Media Coming
Optional
Limit Alcohol
🌿 PreventativeNo alcohol in the 4 hours before bed, so it doesn't break up your sleep later in the night.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
Optional
Melatonin for Sleep
🌿 PreventativeMelatonin is the body-clock hormone. Rules on melatonin differ by country. In many it's not a prescription supplement. Check with your local chemist.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
No therapies match that category.