Toolkit Pages
Each module is now on its own dedicated page.
🫶 EFT Tapping Scripts
Guided tapping rounds by age and issue
🌈 Feelings Tracker Companion
Name feelings and build daily check-ins
🌡️ My Anxiety Thermometer
Rate anxiety level and match to support actions
🎯 My SMART Goals
Turn big dreams into practical steps
📓 My Personal Diary
Age-based daily reflection templates
🧭 Understanding OCD and My E/RP Plan
Safety-first therapist-guided worksheets
PivotMindra Emotional Regulation Toolkit
My Anxiety Thermometer
Anxiety moves up and down like a thermometer. Rate what you feel and match it to the right support tool.
How anxious am I right now?
Rate anxiety in different situations
| Situation | My rating (0-4) |
|---|---|
| Speaking in front of the class | |
| Meeting someone new | |
| A test or exam | |
| Being away from a parent or caregiver | |
| A friend being upset with me | |
| Trying something new for the first time | |
| A loud noise or storm | |
| Sleeping in the dark or alone | |
| Being the center of attention | |
| Not knowing what happens next (change of plan) | |
What to do at each level
Level 4
- - Get to a calm adult right away.
- - Focus only on breathing; nothing else needs to happen yet.
- - You are safe. This feeling will pass.
Level 3
- - Find a quiet, safe space.
- - Do a longer tapping round and slow breathing (in 4, out 6).
- - Tell a trusted adult how you feel.
Level 2
- - Use a PivotMindra EFT tapping script.
- - Use 5-4-3-2-1 grounding: 5 see, 4 hear, 3 touch, 2 smell, 1 taste.
- - Talk to someone about the what-if thought.
Level 1
- - Take 3 slow belly breaths.
- - Name the feeling out loud.
- - Drink water or stretch your body.
Level 0
- - Nothing to fix. Enjoy the calm.
- - Notice where calm sits in your body.
Use this with your EFT scripts and feelings tracker: Notice -> Rate -> Tap -> Re-rate.