The Cognition

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The Cognition

The Cognition

SELF EVALUATION SUITE

Understand your
inner world, gently.

Evidence-based assessments and guided exercises designed to help you gain clarity about your mental and emotional wellbeing — at your own pace, in complete confidence.

  • 100% Confidential
  • Free to Explore
  • RCI Licensed Professionals

Just a Quick Check-in

"How are you feeling
right now?"

No right or wrong answer — just a gentle starting point.

Calm

Low

Anxious

Irritable

Exhausted

Confused

Okay

Numb

Continue

Psychological Assessments

Take a validated test

Clinically recognised screening tools used by our licensed therapists.

Your responses are private and interpreted with compassion, never judgement.

Guided Exercises

Practice wellbeing daily

Evidence-backed exercises drawn from CBT, mindfulness, and positive psychology

— designed for the Indian context and daily life.

Try Now

4-7-8 Breathing Exercise

Press Begin Exercise and follow the circle. Inhale for 4 counts, hold for 7, exhale for 8.

4-7-8 Breathing

Inhale for 4 · Hold for 7 · Exhale for 8
Activates your calm response in minutes.

— ready
Find a comfortable position
Inhale · 4s Hold · 7s Exhale · 8s
Cycles completed: 0

 

Ready for more?

Speak with a
licensed therapist

Self-evaluation is a starting point. A 60-minute session with an RCI-licensed

professional can help you understand your results and create a personalised path

forward.

Book a Free Counsalation
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Reset your mind instantly with this 4-7-8 breathing technique for rapid stress relief.

  • Step 1: Inhale – Breathe in quietly through your nose for 4 seconds.

  • Step 2: Hold – Keep the air in your lungs for 7 seconds.

  • Step 3: Exhale – Blow all the air out of your mouth with a “whoosh” sound for 8 seconds.

  • Step 4: Repeat – Do this entire cycle 4 times total.

Challenge and reframe automatic negative thoughts to build a more balanced, realistic perspective.

  • Step 1: Situation – Write down what happened and what triggered you.

  • Step 2: Emotion – Name your feelings and rate how strong they are (1-100%).

  • Step 3: Negative Thought – Capture the exact negative thought that popped into your head.

  • Step 4: Evidence – List facts that support the thought, and facts that challenge it.

  • Step 5: Reframe – Write a new, realistic, and balanced perspective.

  • Step 6: Re-rate – Rate your emotional intensity again to see how much it dropped.

Anchor yourself in the present moment and quiet your mind using your five senses.

  • 5 See – Name five things you can see around you.

  • 4 Touch – Notice four things you can physically feel (e.g., your clothes, a desk).

  • 3 Hear – Listen for three distinct sounds in your environment.

  • 2 Smell – Identify two scents you can smell right now.

  • 1 Taste – Focus on one thing you can taste (even just the inside of your mouth).

Boost your long-term happiness and shift your mindset by recording three positive moments from your day.

  • Step 1: Reflect – At the end of the day, think back on three positive events or moments that went well.

  • Step 2: Record – Write them down in detail, focusing on what made them enjoyable.

  • Step 3: Analyze – Note your role in each event and why you think they happened.

Release stored physical tension systematically by focusing on and softening your body from head to toe.

  • Step 1: Settle – Lie down or sit comfortably, close your eyes, and take a few deep breaths.

  • Step 2: Focus – Bring your attention to your feet, noticing any sensations, tightness, or warmth.

  • Step 3: Scan – Slowly move your focus upward through your legs, torso, hands, arms, shoulders, and face.

  • Step 4: Release – Consciously soften and release physical tension in each muscle group as you breathe out.

 

Quiet your inner critic by writing a supportive, non-judgmental letter to yourself from the perspective of a loving friend.

  • Step 1: Identify the Flaw – Write down a specific insecurity, mistake, or difficult situation that is making you feel inadequate.

  • Step 2: Shift Perspective – Imagine an unconditionally wise, loving, and compassionate friend who sees all your flaws but accepts you completely.

  • Step 3: Write the Letter – Write a letter to yourself from this friend’s perspective, offering understanding, kindness, and gentle encouragement.

  • Step 4: Read and Absorb – Put the letter down, then read it back later to fully feel and internalize the compassion.