How does telehealth therapy work?

All sessions are through Doxy.me, a free HIPAA-compliant platform. No account or download required. Your clinician sends a secure room link before each session.Join from a quiet, private space. Avoid public Wi-Fi. All patients must be physically located within California at the time of service.If you have technical issues during a session, your clinician will attempt to reach you by phone. Test your connection at doxy.me before your first appointment by clicking "Test my camera and microphone." Most patients find that sessions from their own home feel more comfortable and candid than in-person office settings.

Associate clinician vs. fully licensed therapist

Associates hold titles such as APCC, ACSW, or AMFT. They hold a provisional California BBS license and practice under direct supervision while completing 3,000 post-graduate clinical hours toward full licensure.All PMHS associates are supervised by Ryan Frost #51777, a board-approved clinical supervisor. The quality of care you receive is not diminished by associate status.Associates are often more recently trained in current evidence-based modalities. Supervision means your care benefits from two clinical perspectives — your clinician's and their supervisor's.

How long are therapy sessions?

Standard sessions are 50 to 60 minutes. Sessions of 53 or more minutes bill under CPT code 90837. Sessions of 38 to 52 minutes bill under CPT code 90834.Your clinician will determine the frequency and session length that best supports your treatment goals. Most patients attend weekly sessions, particularly early in treatment.If you have questions about how your insurance covers specific session lengths or CPT codes, contact your insurer or speak with your clinician before your first appointment. Session length may be adjusted over time as your treatment needs evolve.

How do I get started?

No waitlist. We respond within 12 to 24 hours to get your first session scheduled.You can also use the contact form on our Connect page to tell us a bit about what you are looking for before we speak. There is no obligation and no paperwork until you decide to move forward.Ryan FrostDirector of Clinical Services(530) 604-4309rfrost@pacmhs.comDmitri KolpacoffMental Health Clinician(925) 771-0430dkolpacoff@pacmhs.com

Do you accept insurance?

PMHS accepts Medi-Cal through our contract with Partnership Health Plan of California. We also offer private pay for patients who are uninsured or prefer to pay out of pocket.Not sure whether your specific plan is accepted? Contact us before submitting and we will verify your coverage at no cost.Private pay rates are shared transparently when you reach out. We do not believe cost should be a barrier to care. PHP Medi-Cal patients receive the same clinical attention as any other patient.

What happens after I reach out?

We text you within 12 to 24 hours, often sooner, to confirm you are ready to get started and that we have availability. You will then get an email invitation through SimplePractice to complete your consent forms electronically. Your first appointment is your intake session, a full 50 to 60 minute session where your clinician learns what brings you to therapy and you start building a plan together. There is no separate screening call. And starting with a specific clinician does not obligate you to continue with them if the fit is not right.

Is everything I share in therapy confidential?

What you share is protected under HIPAA and California's Confidentiality of Medical Information Act (CMIA). Limits include mandatory reporting, imminent danger, and valid court orders, all reviewed in your informed consent.Associates participate in required supervision with Ryan Frost, held to the same confidentiality standards as your sessions. Prior to any AI use in your care, you will sign a separate consent form.Questions about what is and is not confidential in your specific situation? Ask your clinician directly before, during, or after any session.

What can I expect from my first session?

Before: You will receive a SimplePractice invitation to complete intake paperwork and informed consent electronically prior to your appointment.During: 50 to 60 minutes. Your clinician asks about your concerns, goals, and history. Together you begin developing a treatment plan. After: If it feels like the right fit, you schedule ongoing sessions.It is normal to feel nervous. Most patients say the first session feels more like a conversation than an evaluation. You are never required to share more than you are ready to.

What if I have a bad session or feel worse after therapy?

This is more common than most people realize and does not mean therapy is not working. Processing difficult experiences frequently feels uncomfortable before it improves. Some sessions will be harder than others.Consistently feeling worse or unsupported is important clinical feedback. Tell your clinician directly — that honesty leads to the most meaningful adjustments in your treatment approach.If the therapeutic fit is not right, we will help you find someone who is. Ruptures in the therapeutic relationship are normal and expected. Effective therapy is the ability to repair them.

Can I switch therapists if it is not the right fit?

Yes. You do not need a reason beyond "this doesn't feel right." Therapeutic fit is one of the strongest predictors of clinical outcomes in therapy research.If you want to work with a different clinician at PMHS, let us know and we will facilitate the transition. If PMHS is not the right fit at all, we will support you in finding someone who is.You will never be pressured to stay, and we will never make leaving harder than it needs to be. Your continuity of care is the priority, not our retention rate. If needed, we will provide records, referrals, or any documentation to support a smooth transition.

What happens if I miss a session?

We require at least 24 hours notice for any cancellation or rescheduling. Late cancellations and no-shows may be subject to a fee as outlined in your informed consent agreement.Patients who miss three consecutive sessions without contact may be discharged per our patient abandonment prevention policy. If your circumstances change, contact us — we do not hold prior gaps against you.If a barrier is affecting your attendance, tell your clinician before missing a session. Most barriers are solvable when identified early. We would rather adjust the plan than lose you from care.

Do you prescribe medication?

No. PMHS is a 100% virtual, therapy-only clinic. Our clinicians are licensed mental health counselors and therapists, not physicians, psychiatrists, or nurse practitioners. We do not prescribe or manage medications.If medication is something you are considering, consult your primary care physician or a licensed psychiatrist. We coordinate with any prescribing provider with your written consent.PMHS maintains a relationship with a Bay Area psychiatrist who sees patients virtually. Ask your clinician about a referral if a psychiatric evaluation or medication management would benefit your care.

Do you offer evening or weekend appointments?

Yes. PMHS offers evening and limited weekend availability. Specific times vary by clinician. When you reach out, let us know your scheduling constraints and we will find a time that works.Because we are fully virtual, there is no commute and no waiting room. Most patients find telehealth significantly easier to fit into a busy schedule than in-person appointments.Session frequency is flexible. Weekly is the clinical standard, biweekly once you reach a point of stability. Your clinician will discuss frequency during intake and revisit it as your needs change.

How do I know if therapy is working?

Early signs include naming emotions more easily, noticing your own patterns, and having more space between a trigger and your reaction. Progress is often subtle before it becomes obvious.Concrete markers appear over months: better sleep, fewer depressive episodes, stronger relationships, and a clearer sense of your own values and what you want.Your clinician will check in on your treatment goals regularly. If you are unsure whether therapy is helping, bring that question into the session. It is one of the most useful conversations you can have. Often the clearest sign it is working is how you handle something now compared to six months ago. Still have questions? We are happy to help. Reach out to get your first session scheduled or ask any questions before getting started. Connect With Us My Care &rsaquo; Privacy Privacy &Confidentiality. Our work is governed by California law, the Board of Behavioral Sciences, and federal HIPAA standards. Back to My Care Analytics & Site DataThis site uses Google Analytics to collect anonymized data: pages visited, time on site, and general region. No personally identifiable information is collected automatically.IP anonymization is enabled. We do not use advertising pixels, session recorders, or third-party tracking tools. You may opt out via the Google Analytics Opt-out Add-on.Under the California Consumer Privacy Act (CCPA), you have the right to opt out of the sale of personal data. We do not sell yours. Google Analytics data is used solely to improve the patient experience on this site and is never shared with advertisers or used to make clinical decisions about individual patients. Minimal Data CollectionWe collect only what you voluntarily provide — typically your name, phone number, and email address — used solely to respond to you and schedule your care. We do not market to you or share your data with third parties.If you contact us and do not become a patient, your information is not kept beyond responding to you. No marketing lists, no follow-up campaigns.Active patient records are stored within SimplePractice, our HIPAA-compliant EHR. Under HIPAA, you have the right to access your records, request corrections, and file a complaint with HHS without retaliation. Patient ConfidentialityYour health information is protected under HIPAA and California's Confidentiality of Medical Information Act (CMIA). All sessions are conducted through a HIPAA-compliant, end-to-end encrypted platform.Your employer, family, and insurance company cannot access your records without your signed written consent. All release-of-information requests are handled through formal authorization forms within SimplePractice.Minors aged 12 and older may have the right to consent to certain mental health treatment without parental consent under California Health & Safety Code §124260. Your clinician will explain these provisions during informed consent. Professional Ethics & Legal LimitsOur clinicians are bound by the ethical codes of the American Counseling Association (ACA) and CAMFT, as well as licensing requirements enforced by the California Board of Behavioral Sciences (BBS).Mandatory disclosure obligations include suspected child abuse under CANRA, elder or dependent adult abuse, and imminent danger to the patient or an identifiable third party under the Tarasoff duty to warn.These limits are not loopholes. They exist to protect the most vulnerable. Every patient is informed of these limits in full before services begin. Questions about your specific situation belong in conversation with your clinician. Informed CommunicationEmail and contact forms are not encrypted to the same clinical standard as our telehealth platform. Use them for general questions only. Do not share diagnoses, clinical details, or sensitive information through these channels.Once active, all clinical communication occurs through SimplePractice's secure messaging system. Your clinician does not use personal email or text messaging for clinical matters.Voicemails are checked during business hours only. We do not monitor communications in real time. For anything urgent, always use the crisis resources on our Connect page rather than waiting for a callback. Operational SafeguardsAll patient records are stored within SimplePractice under a HIPAA Business Associate Agreement. Clinical devices are encrypted and password-protected. Access is limited strictly to authorized personnel on a need-to-know basis.All clinical staff complete training on HIPAA compliance, telehealth security, and California confidentiality law. These trainings are completed at onboarding and reviewed regularly.In the event of a data breach affecting your protected health information, PMHS is required to notify you within 60 days of discovery under the HIPAA Breach Notification Rule. We have internal procedures in place to identify, contain, and report any such incident and will never withhold breach information from affected patients. Legal Notice No therapeutic relationship through this website Visiting this site or submitting a form does not create a therapist-patient relationship. Services formally begin only after intake paperwork, informed consent, and scheduling with a licensed or pre-licensed clinician. My Care &rsaquo; Insurance & Fees Insurance &Payment Options. We accept a range of insurance plans. Cost details are always reviewed with you before your first session. Back to My Care Accepted Insurance & Payment What we accept We accept the following insurance plans and payment options for therapy services. Partnership Health Plan of California Medi-Cal Medicare Medi-Medi Private pay (HSA/FSA, credit/debit, or check) Out-of-network superbills available for reimbursement Estimated co-pays, deductibles, and out-of-pocket costs are reviewed and explained during your intake process before the first session. Don't see your plan? Contact us. Coverage changes frequently and we may be in-network with additional plans not listed here. Understanding Your Costs What to expect Cost details are always reviewed before your first session. Here is what to know in advance. Medi-Cal and Partnership Health Plan patients typically owe no out-of-pocket cost for covered sessions. Private pay rates are shared when you reach out, before your intake session is scheduled. Standard session rates typically range from $100 to $175 per session depending on session type and length. Sliding-scale fees are available based on financial need — ask during intake and we will work with you. Out-of-network patients can request an itemized superbill for possible reimbursement from their insurer. HSA and FSA cards are accepted. Therapy qualifies as an eligible medical expense under most plans. Confirm with your insurer whether preauthorization is required before your first session. Questions about your specific situation? Reach out before your first appointment and we will walk you through it.

What is the difference between a counselor, therapist, and psychologist?

Counselor: master's-level clinician (MSc or MA), licensed as LPCC or registered as APCC in California. Trained in evidence-based talk therapy and mental health treatment. PMHS clinicians hold this credential. Therapist: not a legally protected title in California. It broadly describes LPCCs, LMFTs, and LCSWs. Psychologist: doctoral-level (PhD or PsyD), licensed to diagnose and administer psychological testing. Psychiatrist: a medical doctor whose primary role is medication management, not talk therapy. PMHS clinicians provide licensed master's-level talk therapy. For medication management or psychological testing, we coordinate referrals with appropriate providers.

Does Medicare cover telehealth therapy at PMHS?

Yes. PMHS accepts Medicare and Medi-Medi. Outpatient mental health services delivered via telehealth are a covered benefit under Medicare Part B. Medicare patients are typically subject to a 20% coinsurance after meeting their Part B deductible. Medi-Medi patients may owe nothing if Medi-Cal covers the remaining cost share. We verify your specific benefits during your intake session.

What is a superbill and how do I use it?

A superbill is an itemized receipt containing your diagnosis code, CPT billing codes, session dates, and provider credentials. You submit it to your insurance company to request reimbursement for out-of-network services. PMHS provides superbills to private pay patients upon request. Reimbursement rates and eligibility vary by plan. HSA and FSA cards can also be used to pay for sessions directly.

What does private pay cost?

Private pay rates are shared transparently when you reach out. Rates vary by session type and clinician. Sliding-scale fees are available based on financial need. HSA and FSA cards are accepted. Out-of-network superbills are available upon request.

How long does therapy typically last?

There is no fixed answer. Treatment length depends on your presenting concerns, goals, and progress. Short-term work for a specific issue may resolve in 8 to 16 sessions. Longer-term support for complex or chronic presentations may continue for a year or more. Your clinician will review your treatment goals regularly.

Do you treat children? What is the minimum age?

Yes. PMHS provides therapy for children, teens, and adults. There is no strict minimum age, but telehealth requires a child who can engage meaningfully in a video session. In practice, most child patients are 6 years and older. Patients under 18 require written parental or guardian consent before services begin.

Can both partners be seen individually at PMHS?

Generally, no. When one clinician sees both partners individually, a dual-relationship conflict arises that compromises clinical objectivity and confidentiality for both patients. The standard practice is for each partner to work with a different provider, or for one partner to be seen individually while couples sessions are conducted separately.

What languages do you offer sessions in?

Sessions are currently conducted in English. If you require services in another language, including Spanish, contact us and we will discuss interpreter options or refer you to a bilingual provider. Medi-Cal patients have the right to interpreter services at no cost under California Health and Safety Code Section 1367.04.

What happens if my internet goes out mid-session?

Your clinician will wait briefly, then attempt to reach you by phone to continue by voice or reschedule. A disconnection due to technical failure does not count as a late cancellation and will not result in a fee. Test your connection at doxy.me before each session to reduce the likelihood of disruptions.

Can I join a session from my car or a non-home location?

Yes, as long as you are physically located in California and have a private, stable connection. A parked car with cellular data works well. Avoid public Wi-Fi and any location where you cannot speak freely. Do not join a session while driving.

Is my session ever recorded?

No. Sessions are never recorded without your explicit written consent. Doxy.me does not record by default, and PMHS does not record sessions for any purpose including training or quality review. Written consent would be required before any recording takes place.

What happens to my records if I stop treatment or PMHS closes?

Clinical records are retained for a minimum of seven years from the date of last service under California law, or until a minor patient turns 25, whichever is longer. Records are stored securely in SimplePractice under HIPAA-compliant protocols. You can request your records at any time through the patient portal.

Can my employer find out I am in therapy?

No. Your participation in therapy is protected under HIPAA and California's Confidentiality of Medical Information Act. PMHS will not disclose your information to your employer, family, or any third party without your written authorization. The only exceptions are mandatory reporting obligations outlined in your informed consent.

How do I request my records?

Submit a written records request through the SimplePractice patient portal or by contacting your clinician directly. Under HIPAA, we are required to respond within 30 days. A reasonable fee may apply for copying. Psychotherapy process notes require a separate specific authorization. Progress notes and billing records are accessible upon request.

Interactive therapy tools and mental health exercises Pacific Mental Health Services

My Care › Interactive Tools

Therapy Tools & Games.

Evidence-based exercises and interactive games to practice between sessions.

Last updated: August 2026

Therapy Tools

Practical self-guided tools.

These tools support the work you do in session. Each one is grounded in an evidence-based approach, from guided breathing and grounding to CBT thought records and standardized screeners. Use them anytime to check in, regulate, and practice.

These tools are for educational and self-support purposes only. They do not constitute clinical treatment. If you are in crisis, call or text 988. For emergencies, call 911.

Daily Mood Check-In

Rate how you feel right now. Logging mood daily helps you and your clinician spot patterns over time.

How are you feeling?

Notes (optional)

Breathing Exercises

Controlled breathing activates your parasympathetic nervous system and reduces physiological arousal.

Ready

5-4-3-2-1 Grounding

This technique anchors you to the present moment using your senses. Particularly effective for anxiety and dissociation.

5 things you can see

Look around. Name five things visible to you right now.

4 things you can touch

Feel your surroundings. Name four things you can physically touch.

3 things you can hear

Pause and listen. Name three sounds you can detect.

2 things you can smell

Take a breath. Name two scents you notice, even faint ones.

1 thing you can taste

Notice any taste in your mouth right now.

CBT Thought Record

Cognitive restructuring helps you examine automatic thoughts and replace them with more balanced ones. Based on standard CBT protocol.

Situation

Automatic Thought

Emotion(s) and intensity (0-100)

Cognitive Distortions

Balanced / Alternative Thought

Emotion intensity after (0-100)

PHQ-9 Depression Screener

The Patient Health Questionnaire-9 is a validated tool used clinically to screen for and monitor depression severity. Over the last 2 weeks, how often have you been bothered by any of the following problems?

This screener is not a diagnostic tool. Share your results with your clinician.

GAD-7 Anxiety Screener

The Generalized Anxiety Disorder 7-item scale is a validated screening tool for anxiety disorders. Over the last 2 weeks, how often have you been bothered by the following problems?

This screener is not a diagnostic tool. Share your results with your clinician.

Experiences in Close Relationships – Revised (ECR-R)

The ECR-R is a widely used, research-validated self-report measure of adult attachment style (Fraley, Waller, & Brennan, 2000). It measures two dimensions — attachment-related anxiety (fear of rejection or abandonment) and attachment-related avoidance (discomfort with closeness and depending on others). The statements below concern how you generally feel in emotionally close relationships, not just what is happening in a current one. Rate how much you agree with each, from 1 (strongly disagree) to 7 (strongly agree).

This measures general attachment patterns, not a diagnosis. Attachment style can shift over time and with different relationships. Share your results with your clinician to explore what they mean for you.

Values Clarification

Identifying your core values is a foundational step in ACT (Acceptance and Commitment Therapy). Values are not goals — they are directions, not destinations. This exercise helps you identify what matters most and whether your current life reflects those things.

Step 1 — Rate each value (1 = not important, 5 = very important)

Step 2 — Your top 3 values

Based on your ratings above, which three values feel most essential to who you are?

Step 3 — Values-action gap

For each top value, rate how consistently you are living in alignment with it right now (1 = not at all, 10 = fully aligned).

Step 4 — Committed action

Pick one value where the gap is largest. What is one small, concrete action you can take this week to move toward it?

Psychoeducation Quiz

Test your knowledge of mental health concepts. All answers are based on current clinical evidence.

Progressive Muscle Relaxation

Systematically tense and release muscle groups to reduce physical tension. Developed by Edmund Jacobson. Effective for anxiety, insomnia, and chronic stress.

Each step: tense the muscle group for 5 seconds, then release completely for 10 seconds. Notice the contrast between tension and relaxation.

Safety Planning

A personalized crisis coping plan based on the Stanley-Brown Safety Planning Intervention. Complete this with your clinician and keep it accessible.

1. Warning signs I'm in crisis

2. Internal coping strategies

3. People and places that provide distraction

4. People I can ask for help

5. Crisis resources

988 Suicide and Crisis Lifeline: Call or text 988
Crisis Text Line: Text HOME to 741741
Emergency services: 911

6. Making my environment safer

DBT Diary Card

Based on Linehan's Dialectical Behavior Therapy protocol. Log daily emotions, urges, and DBT skills used. Bring completed cards to session.

Emotion intensity today (0 = none, 5 = extreme)

Sadness0

Anxiety0

Anger0

Shame0

Fear0

Joy0

Urges (0-5)

Self-harm urge0

Substance use urge0

DBT skills used today

Notes for your clinician

ASRS-v1.1 Adult ADHD Self-Report Scale

The Adult ADHD Self-Report Scale (ASRS-v1.1) was developed in conjunction with the World Health Organization and the Workgroup on Adult ADHD. Part A (questions 1–6) is the validated clinical screener. Part B (questions 7–18) provides additional symptom detail.

This is a screening tool, not a diagnostic instrument. Share your results with your clinician. ADHD diagnosis requires a comprehensive clinical evaluation.

Over the last 6 months, how often have you experienced the following?

Part A — Clinical Screener (Questions 1–6). These items carry greater diagnostic weight.

Focus Timer — Pomodoro Technique

The Pomodoro Technique structures work into focused intervals followed by short breaks. It is particularly effective for ADHD because it creates external time structure, reduces task overwhelm by breaking work into manageable blocks, and builds momentum through frequent completion cues.

Complete 4 Pomodoros, then take a longer break (15–30 minutes). Avoid checking notifications during a focus block.

Session Length

Focus Block

25:00

Ready to focus

Pomodoros completed today: 0

During a Focus Block

Work on one task only
Phone face down or on do not disturb
If a new thought appears, write it down and return to it after
If you get pulled away, restart the timer — the interruption counts as a break

ADHD Resources, Apps & Psychoeducation

ADHD is a neurodevelopmental condition affecting executive function. These tools support symptom management between sessions. They supplement therapy — they do not replace it.

Recommended Apps & Tools

Tiimo

Visual Planning

Visual daily planner built for neurodivergent users. Color-coded timelines, routine building, and transition alerts. Won Apple App of the Year 2025.

tiimoapp.com →

Goblin Tools

Task Breakdown

Breaks overwhelming tasks into concrete steps. The Magic To-Do feature helps initiate tasks that trigger avoidance. Free web version available.

goblin.tools →

Focusmate

Body Doubling

Virtual co-working. You and a partner work on separate tasks with cameras on. Body doubling is evidence-supported for ADHD task initiation and follow-through.

focusmate.com →

Brain.fm

Focus Audio

Audio engineered to promote sustained attention. Designed for deep work sessions. Subscription required; limited free trial available.

brain.fm →

Todoist

Task Management

Clean, low-friction task manager. Natural language input reduces the executive function load of adding tasks. Robust free tier.

todoist.com →

ADDitude Magazine

Psychoeducation

Medically reviewed articles, webinars, and self-assessment tools for adults. One of the most comprehensive ADHD-specific patient education resources available.

additudemag.com →

ADHD Psychoeducation — Common Questions

Executive function refers to a set of cognitive processes that regulate goal-directed behavior. These include working memory, cognitive flexibility, and inhibitory control. ADHD involves a dysregulation of dopamine and norepinephrine in the prefrontal cortex, the brain region most responsible for executive function. This is why ADHD affects planning, task initiation, prioritization, emotional regulation, and time perception — not just attention or activity level.

Time blindness is the difficulty perceiving the passage of time accurately. For many people with ADHD, there are only two time zones: now and not now. This is not laziness or poor planning. It reflects a neurological difference in how the brain tracks time. Strategies that help include visual timers, time blocking, external alarms, and the Pomodoro Technique available in this tool section.

Working memory is the ability to hold information in mind and use it to complete a task. It functions like mental RAM. ADHD reduces working memory capacity, which is why people with ADHD often lose track of what they were doing mid-task, forget instructions immediately after hearing them, or lose thoughts before they can act on them. Externalizing information — writing things down, using voice memos, or visual task boards — is one of the most evidence-supported compensatory strategies.

Emotional dysregulation is one of the most impairing but least discussed aspects of ADHD. People with ADHD often experience emotions more intensely, have faster emotional reactions, and have more difficulty recovering once activated. This is sometimes called rejection sensitive dysphoria when triggered by real or perceived criticism. It reflects the same prefrontal dysregulation that drives the other symptoms. Therapy, particularly CBT and DBT-informed approaches, can significantly improve emotional regulation in ADHD.

Hyperfocus is an intense, sustained state of concentration on a single activity, often to the exclusion of everything else including time, hunger, and other obligations. It tends to occur on tasks that are novel, highly stimulating, or emotionally meaningful. While it can be productive, it becomes problematic when it displaces higher-priority tasks or leads to neglecting basic self-care. Hyperfocus reflects the same dopamine-driven attention dysregulation as inattention — both are failures of attention control in opposite directions.

Yes. Many adults are diagnosed with ADHD for the first time in their 30s, 40s, or later. Childhood symptoms are often missed, particularly in girls and women, who more commonly present with inattentive rather than hyperactive symptoms. High intelligence, strong support systems, or high-structure environments can mask ADHD until demands exceed coping capacity. The DSM-5 requires that symptoms were present before age 12, but they do not need to have resulted in a formal diagnosis at that time.

Therapy does not change the neurological basis of ADHD. What it does is help you build systems, skills, and self-awareness to work with your brain instead of against it. CBT adapted for ADHD targets the thought patterns and behavioral avoidance that compound executive function deficits. DBT skills address emotional dysregulation. ACT helps patients build psychological flexibility around the frustration and shame that often accompany ADHD. Therapy is most effective when combined with pharmacological treatment for patients who are appropriate candidates.

PCL-5 PTSD Checklist

The PTSD Checklist for DSM-5 (PCL-5) is a validated 20-item self-report measure of PTSD symptoms. Below is a list of problems that people sometimes have in response to a very stressful experience. Please read each problem carefully, then select how much you have been bothered by that problem in the past month.

A score of 33 or higher is associated with a probable PTSD diagnosis. This is a screening tool, not a diagnosis. Share results with your clinician.

Behavioral Activation Planner

Behavioral Activation (BA) is one of the most evidence-based treatments for depression. Depression narrows your world. BA reverses that cycle by scheduling small, values-aligned actions before you feel motivated. Motivation follows action, not the other way around.

Bring this planner to session. Your clinician can help you build on it and track mood changes over time.

Step 1 — Rate your current mood (1 = very low, 10 = very good)

1 10 5

Step 2 — Choose an activity category

Step 3 — Name a specific activity

Step 4 — Schedule it (date and time)

Step 5 — What might get in the way?

Step 6 — How will you handle that barrier?

Clinical Research Foundation

The evidence behind these tools

Every tool here is grounded in peer-reviewed clinical research. The PHQ-9 was developed and validated by Kroenke, Spitzer, and Williams (2001) and is now used in primary care and behavioral health settings worldwide. The GAD-7 was validated by Spitzer et al. (2006). The CBT thought record is derived from Aaron Beck's foundational cognitive therapy protocol. The DBT diary card is from Marsha Linehan's DBT manual. The safety plan is based on the Stanley-Brown Safety Planning Intervention, which has demonstrated efficacy in reducing suicidal behavior in multiple controlled trials.

These are not wellness apps. They are clinical tools adapted for self-guided use between professional therapy sessions. They do not constitute treatment and are not a substitute for working with a licensed clinician.

Getting the Most Out of These Tools

How to use these tools

Use these tools between sessions, not just during them. Progress happens in the hours and days between appointments. Five minutes of daily practice produces more lasting change than 30 minutes once a week — small, regular use is the mechanism.

Bring your results to session. PHQ-9 and GAD-7 scores, diary cards, thought records, and safety plans are most useful when reviewed with your clinician. They are designed to extend your clinical work into daily life — not replace it.

Therapy Games

Interactive skill-building games.

These games reinforce therapeutic skills through structured play. Each one targets a specific clinical concept. Use them between sessions to build familiarity with concepts your clinician introduces in session.

These games are educational, not diagnostic. They do not constitute clinical treatment. Use them between sessions to reinforce concepts your clinician introduces. If you are in crisis, call or text 988. For emergencies, call 911.

Cognitive Distortion Sorter Sort automatic thoughts into their distortion type CBT

Emotion & Coping Match Match emotions to effective coping strategies DBT

Values Priority Wheel Drag and rank your core values in real time ACT

Thought Challenge Quiz Practice cognitive restructuring one scenario at a time CBT

Distress Tolerance Flashcards Flip cards to reveal and practice DBT TIPP and ACCEPTS skills DBT

Mindfulness Memory Match grounding strategies to the sense they target Mindfulness

CBT Game

Cognitive Distortion Sorter

Read each thought. Select the cognitive distortion that best matches it. Your score updates with each answer.

Score 0 / 0

DBT Game

Emotion & Coping Match

An emotion is shown. Select the coping strategy that best fits DBT principles. Some emotions have more than one valid response.

Score 0 / 0

Emotion

ACT Game

Values Priority Wheel

Tap values from the pool to add them to your top 5. When you have five, generate a reflection prompt on how well your daily life aligns with them.

Value pool

Your top 5

CBT Game

Thought Challenge Quiz

An automatic thought is shown. Choose the most balanced, evidence-based reframe. This mirrors cognitive restructuring as practiced in CBT sessions.

Score 0 / 0

Automatic thought

DBT Game

Distress Tolerance Flashcards

Click each card to flip it and reveal the DBT skill behind it. Work through the deck to build fluency with TIPP and ACCEPTS before you need them.

Progress 0 / 0

Mindfulness Game

Mindfulness Memory

Match each grounding technique to the sense it primarily activates. Flip cards to find pairs. Complete the board to win.

Pairs found 0 / 8 Flips 0

Ready to put these into practice?

You have done the work. Now let us support it.

These tools extend your clinical work — they do not replace it. Reaching out is all it takes to get started with a licensed clinician.

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`Esc`	Close open menus or panels
`Arrow Keys`	Navigate menus and options
`Shift + O`	Open / close this panel

Therapy Tools & Games.

Practical self-guided tools.

Daily Mood Check-In

Breathing Exercises

5-4-3-2-1 Grounding

CBT Thought Record

PHQ-9 Depression Screener

GAD-7 Anxiety Screener

Experiences in Close Relationships – Revised (ECR-R)

Values Clarification

Psychoeducation Quiz

Progressive Muscle Relaxation

Safety Planning

DBT Diary Card

ASRS-v1.1 Adult ADHD Self-Report Scale

Focus Timer — Pomodoro Technique

ADHD Resources, Apps & Psychoeducation

PCL-5 PTSD Checklist

Behavioral Activation Planner

The evidence behind these tools

How to use these tools

Interactive skill-building games.

Cognitive Distortion Sorter

Emotion & Coping Match

Values Priority Wheel

Thought Challenge Quiz

Distress Tolerance Flashcards

Mindfulness Memory

You have done the work. Now let us support it.

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