Mental Health Tools

Free tools built for South Asian communities. No jargon. No gatekeeping. Start anywhere.

How Are You, Really? — A Men’s Self-Check

When did someone last ask how you were doing — and wait for the real answer?

A free, 2-minute, private check-in built for the way it actually shows up in men — not as sadness, but as anger, overwork, and going quiet. No test, no diagnosis. Just the questions nobody thinks to ask a man, and one real move at the end.

Take the Men’s Check-In →

4-7-8 ਸਾਹ — Punjabi Breathing Exercise

Works in 60 seconds. No sign-up.

The 4-7-8 breathing technique activates your parasympathetic nervous system — guided in Punjabi because your nervous system responds better when it doesn’t have to translate.

Try the Breathing Exercise →

Emotional Vocabulary — Punjabi, Hindi & Urdu

Name what you feel.

A reference guide for South Asians navigating emotions in two languages. Includes Punjabi-specific concepts that don’t translate into English — izzat, sabr, charhdi kala, vichora.

Explore the Vocabulary Guide →

Burnout Assessment

Are you running on empty?

Discover what’s draining your energy across 3 key dimensions — exhaustion, motivation, and overwhelm — and get personalized strategies for recovery. Based on the Oldenburg Burnout Inventory, a validated research tool.

Take the Burnout Assessment →

Mental Health Check-In

How are you really doing?

A quick reflection tool to help you understand what you’re experiencing and whether it might be time to reach out for support.

Take the Check-In →

These tools are educational resources, not diagnostic instruments. They’re designed to help you reflect and start a conversation — whether with a professional, a trusted friend, or yourself.

If you’re in crisis, please reach out: 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line).