The Inti Care guide: reading and tools for looking after yourself

Looking after your mental wellbeing each day: a simple rhythm

You do not need all of it. This is a small rhythm built from Inti Care's real tools — pick what fits you and skip what you do not need yet.

1. Each dayOne tap to check in: rate from 1 to 5, and add feelings if you like. Mood tracking
2. When tension risesA 1–5 minute practice: paced breathing, 5-4-3-2-1 grounding or naming a feeling. Calm Corner
3. When your mind loopsWrite the thought into six boxes, or a few journal lines to a prompt. How to stop overthinking
4. Every two weeksRe-check with the PHQ-9, GAD-7 or WHO-5 to see a trend rather than a single number. Choose a self-assessment
5. When you need someoneThe AI Companion when no one else is awake, a one-on-one companion, or a facilitated Circle. Needing someone to listen

What I am going through

Reading organised around what people search for when things are hard — each says what you can do now and when to bring someone in.

• Needing someone to listen, without adviceThree places to speak: a night-time AI, a real companion, a Circle.
• Sad, with no one to tellTalk at any hour, and what remains afterwards.
• What to do about prolonged stressFind what keeps feeding it first, then how to calm down.
• What to do when motivation is goneTell three states apart and choose one small step for today.
• Is it safe to confide in a strangerWhy it feels easier than telling people you know, and how to stay safe.
• Work pressure: what to doCheck whether work really is the source, then fit a session into a full week.
• Overthinking: stepping out of the loopFour steps to try now, with the six-box thought record.
• Managing difficult emotionsPause, name it, breathe, then choose how to respond.
• What to do when you feel lonelySmall things for tonight and real places to feel less alone.

Tools you can use now

The tools here need no account and your answers do not leave the page; the last two guides cover the journal and mood check-ins in the app.

• Calm Corner: easing stress right nowThree 1–5 minute practices; pick the one that fits right now.
• 4-7-8, box and even breathing, paced for youFollow the orb as it grows and softens — 1 to 5 minutes.
• The 5-4-3-2-1 grounding techniqueUse your five senses to come back to the present, about 3 minutes.
• Name a feeling in one minuteThree steps to notice what you are feeling.
• The PHQ-9 questionnaire9 questions about the last two weeks, instant score — self-observation, not a diagnosis.
• The GAD-7 questionnaire7 questions about worry and tension, instant score.
• The WHO-5 Well-Being Index5 positive statements, a 0–100 score and a suggested mark of 50.
• Which self-assessment to start withPHQ-9, GAD-7 or WHO-5: which one, and how to read it.
• How to keep an emotion journalFour steps per entry and six prompts.
• Tracking your mood each dayA one-tap mood check-in and how to read the chart back.

Understand Inti Care before you start

Who is behind it, who the companions are, what is free, and what Inti Care does not do.

• What Inti Care is, and what it does not doThe operating entity, the three companion levels, the safety boundaries.
• How Inti Care works: four steps to beginSelf-guided practice or a real person, and how switching companions works.
• How online counseling works on Inti CareA short survey, a match, a private room, video sessions.
• Free counseling: what really costs nothingA plain list of what is free, and the price of what is not.
• Talking to an AI: what the AI Companion doesIts limits, privacy, and when to see a real person.
• Counseling, advice and therapy: the differencesKnow what you need so you choose the right place.
• Booking a one-on-one sessionChoose a person and an open time, and see the price before confirming.
• What the mental wellbeing app includesReal people and AI in one place.
• Companion profilesLevels, topics and open times.
• Companionship services by needAnxiety, sleep, grief, relationships, family and the companion levels.
• Prices per session and per planPublic prices, already subsidised.
• Inti Circles: facilitated group sessionsThe schedule of upcoming online group sessions.
• Emergency help and a safety planNumbers to call now, their hours, and a personal safety plan.

One-on-one companionship by need

Each page says what a companionship session can do for that need, what it cannot, and when professional help should come first.

• Anxiety and lasting stress: one-on-one support
• Lasting sadness and low motivation: one-on-one support
• After losing someone: one-on-one support
• Relationship support online, one-on-one
• Family support online: parents and children
• Sleep lost to stress or overthinking: one-on-one support
• Low self-worth: one-on-one support
• Guided mindfulness practice, one-on-one
• Emotional wounds: trauma-sensitive one-on-one support
• Spiritual companionship: meaning and direction, one-on-one

The three companion levels for one-on-one sessions

Practitioner, Inti Healer and Inti Soul Coach follow the SoulCoach training path: each page says who companions you, the price of a session and how a session goes.

• A free first one-on-one session with a Practitioner
• One-on-one sessions with an Inti Healer
• One-on-one sessions with an Inti Soul Coach

Join Inti Care

For people who want to companion with Inti Care, or to help more people be heard.

• Become an Inti CompanionAn application for people with suitable training who want to companion others.
• Support Inti CareA voluntary gift by bank transfer or international card.