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Resources

Ripple - Your calm in motion

Hi there

How're you feeling?

Your Daily Ripple

"Small steps lead to big changes. What's one tiny positive action you can take today?"

Ripple Applets

Ripple Breath

Guided breathing exercise to help you find calm in moments of stress.

Mindfulness Minute

Take a short break with guided mindfulness practices to reset and refocus.

Ripple Trigger Mapper

Visualize and understand your personal triggers and link them to supportive strategies.

Ripple Reframe

Transform negative thoughts into more balanced perspectives.

Ripple Breathing Bubble

Breathe in...
Ambient sound:

Mindfulness Minute

Body Scan

Take a moment to check in with your body, noticing any sensations without judgment.

  1. Start by bringing awareness to your feet and toes.
  2. Slowly move your attention up through your legs, hips, and torso.
  3. Notice your hands, arms, shoulders, and neck.
  4. Finally, bring awareness to your face and the top of your head.
  5. Take a deep breath and notice how your whole body feels.

Five Senses Reset

Ground yourself in the present moment by noticing:

  • 5 things you can see - Look around and notice details.
  • 4 things you can touch - Feel textures around you.
  • 3 things you can hear - Listen to sounds near and far.
  • 2 things you can smell - Notice scents in your environment.
  • 1 thing you can taste - Become aware of taste in your mouth.

Take your time with each sense, allowing yourself to fully experience the present moment.

Name it to Tame it

Labeling your emotions helps reduce their intensity and gives you more control.

  1. Notice what you're feeling right now.
  2. Try to name the emotion specifically (e.g., "frustrated" rather than just "bad").
  3. Say to yourself: "I notice I'm feeling [emotion]."
  4. Remember that you are not your emotions - you are experiencing them.
  5. Take a deep breath and allow the feeling to be present without judgment.

This simple practice activates your prefrontal cortex, helping you respond rather than react.

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Ripple Reframe

What's on your mind?

Start by typing a thought that's bothering you

What happened?

Describe the situation that triggered this thought

What did you think?

How did you interpret the situation?

Another way to look at it

Try a more helpful perspective

It's normal to feel overwhelmed by transitions. I can take it one step at a time.
I've handled new situations before, and I can do it again.
I don't have to understand everything right away. I can ask for help when I need it.
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Ripple Trigger Mapper

Map Your Emotional Triggers

Explore common triggers and discover helpful coping strategies. Click on any trigger to learn more or add your own.

Emotional
Triggers
Conflict
Uncertainty
Overwhelm
Rejection

Coping Tools

Journal Prompt

Your trigger map has been saved!