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
Somatic
⚡ Reactive Acupuncture
Needle insertion to balance energy flow and release endorphins.
Category:
Somatic
Duration:
60 mins
Difficulty:
Clinical
No therapies in this section match that category.
Therapies suggested or added as foundation but overridden for a higher priority clinical reason. See card. You can override any veto.
Might work against you. Reason on each card.
No restriction protocols triggered.
Filter:
Select any therapies you want added to Staples.
Optional
Somatic
⚡ Reactive Legs-Up-The-Wall
Inversion to lower blood pressure and drain lymphatic fluids.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
Optional
Somatic
⚡ Reactive The Trauma Shake (TRE)
Neurogenic tremors to discharge trapped physical tension and stress.
Category:
Somatic
Duration:
15 mins
Difficulty:
Medium
Optional
Somatic
⚡ Reactive Child’s Pose
Restorative yoga posture to soothe the parasympathetic nervous system.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
Optional
Somatic
⚡ Reactive Progressive Muscle Relaxation
Sequential tensing and releasing to identify and drop body armor.
Category:
Somatic
Duration:
15 mins
Difficulty:
Medium
Optional
Somatic
⚡ Reactive Physiological Sigh
Double inhale, long exhale to offload carbon dioxide rapidly.
Category:
Somatic
Duration:
30 secs
Difficulty:
Easy
Optional
Somatic
🌿 Preventative Cat-Cow Flow
Spinal mobilization to synchronize breath and release torso tension.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
Optional
Somatic
🌿 Preventative Hip Opener (Pigeon)
Deep stretching to release emotional stress stored in psoas.
Category:
Somatic
Duration:
10 mins
Difficulty:
Medium
Optional
Somatic
🌿 Preventative Rhythmic Walking
Bilateral stimulation through movement to process stuck mental loops.
Category:
Somatic
Duration:
20 mins
Difficulty:
Medium
Optional
Somatic
⚡ Reactive The Adrenaline Sprint
High-intensity burst to burn off excess circulating adrenaline.
Category:
Somatic
Duration:
2 mins
Difficulty:
Easy
Optional
Somatic
⚡ Reactive Isometric Squeeze
Static muscle contraction to discharge energy without movement.
Category:
Somatic
Duration:
1 min
Difficulty:
Easy
Optional
Sensory
⚡ Reactive Ice Cube Grip
Intense temperature shock to distract brain from panic signals.
Category:
Sensory
Duration:
1 min
Difficulty:
Easy
Optional
Sensory
⚡ Reactive Sour Candy Shock
Gustatory jolt to instantly sever the panic loop.
Category:
Sensory
Duration:
1 min
Difficulty:
Easy
Optional
Sensory
⚡ Reactive Brown Noise Masking
Deep, low-frequency sound to dampen sensory processing sensitivity.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
Optional
Sensory
⚡ Reactive Weighted Blanket
Deep pressure stimulation to boost serotonin and lower cortisol.
Category:
Sensory
Duration:
20 mins
Difficulty:
Medium
Optional
Sensory
⚡ Reactive Fidget Stones
Tactile grounding object to anchor attention outside the head.
Category:
Sensory
Duration:
5 mins
Difficulty:
Easy
Optional
Sensory
🌿 Preventative Binaural Beats (Theta)
Auditory frequencies to entrain brainwaves into a meditative state.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
Optional
Sensory
🌿 Preventative Fractal Gazing
Viewing complex patterns to induce a physiological calming effect.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
Optional
Sensory
🌿 Preventative 432Hz Playlist
Listening to music tuned to promote emotional stability.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
Optional
Sensory
🌿 Preventative Aromatherapy (Lavender)
Olfactory stimulation to trigger the limbic system relaxation response.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
Optional
Sensory
⚡ Reactive Lateral Eye Scanning
Horizontal eye movements to deactivate the amygdala threat response.
Category:
Sensory
Duration:
5 mins
Difficulty:
Easy
Optional
Cognitive
⚡ Reactive Name It To Tame It
Verbalizing emotions to move activity from amygdala to prefrontal cortex.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
Optional
Cognitive
⚡ Reactive Math Countdown (100-7)
Complex task to force the logical brain back online.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Medium
Optional
Cognitive
⚡ Reactive The "So What?" Drill
Catastrophizing exposure to realize fears are survivable.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
Optional
Cognitive
⚡ Reactive 5-4-3-2-1 Grounding
Engaging all five senses to exit rumination and anchor present.
Category:
Cognitive
Duration:
3 mins
Difficulty:
Easy
Optional
Cognitive
🌿 Preventative Narrative Reframing
Rewriting the internal story to change emotional reaction.
Category:
Cognitive
Duration:
15 mins
Difficulty:
Medium
Optional
Cognitive
🌿 Preventative The Worry Window
Scheduled time slot to delay and contain anxious thoughts.
Category:
Cognitive
Duration:
15 mins
Difficulty:
Medium
Optional
Cognitive
🌿 Preventative Gratitude Stacking
Rapid-fire listing of positives to shift neural bias.
Category:
Cognitive
Duration:
3 mins
Difficulty:
Easy
Optional
Cognitive
⚡ Reactive The Panic Log
Tracking symptoms to identify patterns and demystify attacks.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
Optional
Cognitive
⚡ Reactive Fact-Checking
Evidence-based analysis to dispute distorted anxious thoughts.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
Optional
Cognitive
🌿 Preventative Internal Family Systems
Dialoguing with sub-personalities to understand internal conflict.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
Optional
Bio-Hacks
⚡ Reactive Cold Water Face Splash
Acute cooling to trigger the mammalian dive reflex.
Category:
Bio-Hacks
Duration:
2 mins
Difficulty:
Easy
Optional
Bio-Hacks
⚡ Reactive EFT Tapping
Percussive stimulation of meridian points to lower cortisol.
Category:
Bio-Hacks
Duration:
10 mins
Difficulty:
Medium
Optional
Bio-Hacks
🌿 Preventative Neuro Headband
EEG monitoring to train focus and relaxation states.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Medium
Optional
Bio-Hacks
🌿 Preventative Vagus Stimulator
Electrical stimulation to manually activate the parasympathetic nerve.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Clinical
Optional
Bio-Hacks
🌿 Preventative HRV Biofeedback
Real-time heart monitoring to train nervous system resilience.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Medium
Optional
Bio-Hacks
⚡ Reactive The "Voo" Chant
Vocal vibration to stimulate the vagus nerve in the chest.
Category:
Bio-Hacks
Duration:
3 mins
Difficulty:
Easy
Optional
Bio-Hacks
⚡ Reactive Box Breathing
Rhythmic 4-4-4-4 pattern to stabilize autonomic arousal.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Easy
Optional
Bio-Hacks
🌿 Preventative Left Nostril Breathing
Unilateral breathing to activate the calming moon energy channel.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Easy
Optional
Bio-Hacks
🌿 Preventative Red Light Therapy
Mitochondrial stimulation to reduce inflammation and improve mood.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Medium
Optional
Bio-Hacks
🌿 Preventative Cold Shower
Systemic shock to build resilience and increase dopamine.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Medium
Optional
Nutritional
🌿 Preventative Protein-First Breakfast
Stabilizing blood sugar early to prevent cortisol spikes.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
Optional
Nutritional
🌿 Preventative Dark Chocolate (85%)
Rich in flavonoids to lower stress hormones and inflammation.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
Optional
Nutritional
🌿 Preventative Green Tea (L-Theanine)
Amino acid promotion of alpha waves without sedation.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
Optional
Nutritional
🌿 Preventative Fermented Foods
Supporting the gut microbiome to optimize the gut-brain axis.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
Optional
Nutritional
🌿 Preventative Magnesium Glycinate
Essential mineral absorption to relax muscles and calm nerves.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
Optional
Nutritional
🌿 Preventative Flow State Hobby
Total immersion activity to silence the default mode network.
Category:
Nutritional
Duration:
60 mins
Difficulty:
Easy
Optional
Nutritional
🌿 Preventative Circadian Syncing
Aligning light exposure to regulate sleep and cortisol cycles.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
Optional
Nutritional
🌿 Preventative Limit Caffeine
Reducing stimulants to prevent artificial adenosine receptor blockage.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
Optional
Nutritional
🌿 Preventative Hydration Protocol
Maintaining fluid balance to prevent physiological stress signals.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
Optional
Nutritional
🌿 Preventative Omega-3 Intake
Fatty acids to support neuronal health and reduce inflammation.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
Optional
Cognitive
🌿 Preventative CBT Protocol
Identifying and restructuring negative thought patterns and behaviors.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
Optional
Cognitive
🌿 Preventative Exposure Therapy
Gradual confrontation of fears to extinguish the fear response.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
Optional
Cognitive
⚡ Reactive ACT (Acceptance)
Embracing thoughts without judgment to increase psychological flexibility.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
Optional
Cognitive
⚡ Reactive DBT (Distress Tolerance)
Skills training to survive crises without making things worse.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
Optional
Sensory
🌿 Preventative Art Therapy
Creative expression to process non-verbal emotional pain.
Category:
Sensory
Duration:
45 mins
Difficulty:
Clinical
Optional
Sensory
🌿 Preventative Music Therapy
Sonic interventions to regulate mood and express emotion.
Category:
Sensory
Duration:
45 mins
Difficulty:
Clinical
Optional
Somatic
🌿 Preventative Equine Therapy
Interaction with horses to build trust and emotional regulation.
Category:
Somatic
Duration:
60 mins
Difficulty:
Clinical
Optional
Somatic
⚡ Reactive Massage Therapy
Manipulation of soft tissue to reduce physical tension.
Category:
Somatic
Duration:
60 mins
Difficulty:
Clinical
Optional
Bio-Hacks
🌿 Preventative TMS (Magnetic Stimulation)
Magnetic pulses to reactivate depressed areas of the brain.
Category:
Bio-Hacks
Duration:
30 mins
Difficulty:
Clinical
Optional
Bio-Hacks
🌿 Preventative Vagus Nerve Stimulation
Implanted or external device to modulate the vagus nerve.
Category:
Bio-Hacks
Duration:
N/A
Difficulty:
Clinical
Optional
Bio-Hacks
🌿 Preventative Biofeedback Training
Learning to control involuntary bodily processes via monitoring.
Category:
Bio-Hacks
Duration:
30 mins
Difficulty:
Medium
Optional
Cognitive
⚡ Reactive The "Nothing" Loop
Repetitive subvocalization to jam the inner monologue.
Category:
Cognitive
Duration:
5 mins
Difficulty:
Easy
Optional
Cognitive
🌿 Preventative Cognitive Shuffling
Visualizing random objects to fragment linear thinking.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
Optional
Sensory
⚡ Reactive ASMR Audio
Auditory triggers (whispers/taps) to induce a tingling calm.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
Optional
Bio-Hacks
🌿 Preventative Blue Light Protocol
Blocking 460nm light spectrum 90 minutes before bed.
Category:
Bio-Hacks
Duration:
90 mins
Difficulty:
Medium
Optional
Cognitive
⚡ Reactive Paradoxical Intention
Trying to stay awake (gently) to reduce performance anxiety.
Category:
Cognitive
Duration:
20 mins
Difficulty:
Hard
Optional
Somatic
🌿 Preventative Yoga Nidra (NSDR)
Guided body scan to drop brainwaves from Beta to Delta.
Category:
Somatic
Duration:
20 mins
Difficulty:
Medium
No therapies match that category.