Back to Safety

35 practices, including 8 free. New: Step Back from Worrying Thoughts and Make Room for Feelings. Two practical exercises for moments when thoughts or feelings take up your attention. Back to Safety helps you practise regulation when you feel tense, overwhelmed, depleted or disconnected. Choose an exercise that fits the moment, check in with how you feel, and discover what you want to return to. The app was created by a clinical psychologist and psychotherapist. Every exercise includes scientific background and sources. The practices draw on research and clinical approaches involving breathing, grounding, self-compassion and body-based attention, among others. YOUR PERSONAL FOUR-WEEK PROGRAMME With Premium, you can practise for four weeks in a way that suits you. Choose your direction, pace and preferences. A brief check-in helps you find a suggested exercise; afterwards you record how well it suited you. Your overview shows what you have done. Build a personal set of exercises without a rigid schedule to keep up with. Your regulation card brings together exercises that suit you, your own signals and sources of support. Add a supportive phrase or write your own words. Save the card as a PDF or print a pocket-sized version. JOURNAL AND PROGRESS Record sessions and notes in your Journal. Progress lets you explore your own measurements and patterns over longer periods. The expanded Premium Journal and Progress reports explain the data and can be saved, printed or shared as PDFs when you choose. Standalone exercises outside the programme can count too. PRACTISE YOUR WAY • A growing library of short and longer exercises for tension, anxiety, overwhelm, shame and moments of disconnection or exhaustion • Before-and-after check-ins using the Affect Grid and two additional sliders • Breathing visuals, spoken guidance for selected exercises, and supporting sounds or haptic cues where available • A short quiz offering starting points for exercises • In-depth articles with explanations and sources • Ambient sounds including ocean, rain, piano and calm START FOR FREE Begin with eight complete exercises, including the physiological sigh, box breathing and 5-4-3-2-1 grounding. The free version also includes a journal, mood check-ins, scientific explanations, the quiz and basic insights. No account, ads or compulsory trial. PREMIUM Premium unlocks the personal four-week programme, regulation card, full exercise library, expanded Journal and Progress reports, and full ambient library. Choose a monthly or annual subscription; the current price is always shown before purchase. Your practice records remain on your device by default. If you share a PDF, you choose the destination. The app uses the app store's purchasing services for subscriptions. See the Privacy Policy for details. Back to Safety is intended for self-help and psychoeducation. It does not provide a diagnosis or replace professional care when needed. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://www.ggzijsselberkel.nl/back-to-safety-privacy