If you or someone you know is in immediate distress, please call:  0 800 1 1166  ·  Moldova · Free · 24 hours · 7 days
Tools

Free, anonymous tools to support your mental health journey — no account needed

Hi, I'm here to listen. How are you feeling today? This is a safe, anonymous space — no account needed. 💙
This AI provides support and psychoeducation — it is not a substitute for professional therapy. If you are in immediate distress, please call 0 800 1 1166.

Choose a screening tool:

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Depression (PHQ-9)
9 questions
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Anxiety (GAD-7)
7 questions
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Alcohol Use (AUDIT)
10 questions
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Drug Use (DAST-10)
10 questions
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BPD Screening (MSI-BPD)
10 questions · MSI-BPD

These are validated screening tools. They do not provide diagnoses. Positive results suggest speaking with a professional.

Mood Journal

Track your mood daily. AI identifies patterns and offers gentle weekly insights.

How are you feeling right now?

Your entries are stored anonymously and never linked to your identity.

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DBT Diary Card

Complete this daily to track your emotions, urges, and skills practice.

This is a standard DBT tool used between therapy sessions. Your entries are stored anonymously.

Emotions — intensity today (0 = none, 5 = extreme)
😔 Sadness 0
😠 Anger 0
😨 Fear / Anxiety 0
😳 Shame 0
😊 Joy 0
Urges — intensity today (0 = none, 5 = extreme)
Urge to self-harm
Urge to use substances
DBT Skills used today
Mindfulness
✓ Wise Mind
✓ Observe & Describe
✓ Non-judgmental
Distress Tolerance
✓ TIPP
✓ ACCEPTS
✓ Radical Acceptance
✓ Self-Soothe
Emotion Regulation
✓ Opposite Action
✓ Check the Facts
✓ PLEASE Skills
Interpersonal
✓ DEAR MAN
✓ GIVE
✓ FAST
Note about today (optional)

My Progress

Your assessment scores over time. Complete a self-assessment regularly to track how you are doing.

Assessment Score History

Recent Mood

Log your mood in the Mood Journal tab to see it here.

DBT Emotion Trends

Emotion intensity from your daily diary cards over the last 30 days.

No diary entries yet. Complete the DBT Diary Card daily to see your emotion trends here.

Session Prep

Organise your thoughts before a first session. Generate a summary to share with your therapist.

Hi! I'm here to help you prepare for your therapy session. Let's start simply — what's been on your mind lately, or what made you decide to reach out for support?

This conversation helps you clarify your thoughts. It is private and not shared with anyone unless you choose to share the summary.

Ask About Mental Health

Evidence-based answers to questions about psychology, addiction, BPD, anxiety, and wellbeing.

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Safety Plan

Build your personal crisis safety plan — private, anonymous, always accessible.

A safety plan helps you get through difficult moments. It takes about 5 minutes to complete. Everything is stored on your device only — nothing is sent to a server.

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Warning Signs
How do I know a crisis might be coming? List thoughts, feelings, situations, or behaviours that warn me things are getting very difficult.
Reasons for Living
What matters to me? Who do I live for? What gives me hope?
Things I Can Do to Feel Better
Coping strategies I can use alone — things that distract, calm, or ground me without needing another person.
People I Can Reach Out To
Friends or family I can call or message when I'm struggling.
Professional Help
Crisis lines and professionals I can contact in an emergency.

Moldova crisis line is pre-filled. Add Amalia's number and any other contacts.

Making My Environment Safe
What can I do to reduce access to things that could harm me during a crisis?
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