28 research-backed tools for anxiety, stress, and emotional regulation. Simple enough for your worst moments. Backed by peer-reviewed research.
A 4-4-4-4 breathing pattern used by Navy SEALs to calm the nervous system.
Use your senses to anchor yourself in the present moment.
Sweep attention through your body to release tension and settle the mind.
A calming rhythm that lengthens the exhale for better sleep.
Capture difficult thoughts and build more balanced perspectives.
Controlled breathing techniques to activate your parasympathetic nervous system and reduce anxiety in minutes.
5 techniquesSensory-based exercises to anchor you in the present moment and interrupt anxious spirals.
3 techniquesCBT-based techniques to reframe unhelpful thoughts and build more balanced perspectives.
3 techniquesPresent-moment awareness practices to train attention and reduce reactivity.
2 techniquesDBT-informed skills for managing intense emotions and responding thoughtfully instead of reacting.
2 techniquesEvidence-based routines and techniques to prepare your mind and body for restful sleep.
2 techniquesSelf-soothing techniques using temperature, touch, and sound to calm your nervous system.
3 techniquesSimple physical activities that shift your state and clear mental fog.
1 techniquesEvery technique in Strua is backed by peer-reviewed research. We don't just say "studies show"—we show you the studies.
Each technique includes full academic citations with links to original research.
We explain why each technique works—the nervous system mechanisms, not just hand-waving.
We tell you when a technique might not be right for your situation.