The quiet room
Nothing here is a treatment. Five things that helped some people, with the size attached.
Sound is off unless you turn it on. Rain stays in this room.
Thirty seconds. Three breaths. No sound. If it makes you dizzy, stop. You can stop at any time.
Sound off? Check the side switch.
Balban et al., 2023, Cell Reports Medicine, n=114 · 5 min a day for a month · mood up more than box breathing or mindfulness · sleep did not change · less than you'd hope, more than nothing.
That was three. The room has more.
If tonight is the 3 a.m. kind, the file is here.
Write the thought in one line. It stays in this browser and is sent nowhere. Three sentences from me follow while it fades. You can stop at any time.
Sound off? Check the side switch.
Westenberg et al., 2018, Clinical Orthopaedics and Related Research, n=149 · one 60-second writing exercise on a screen · anxiety down against a leaflet · one study, one clinic.
That was one line. Paper still does this better.
If tonight is the 3 a.m. kind, the file is here.
Five things you can see, then four you can touch, three you can hear, two you can smell, one you can taste. Tap once for each. You can stop at any time.
- 5 things you can see
- 4 you can touch
- 3 you can hear
- 2 you can smell
- 1 you can taste
Sound off? Check the side switch.
One 2025 trial, nursing students in exam week · five senses, counted down · test anxiety down · small study, no replication yet.
Fifteen things. You were here the whole time.
If tonight is the 3 a.m. kind, the file is here.
Two targets. One lights up at a time, left then right. Tap the lit one, a thumb on each. On a keyboard, the arrow keys. A minute or two. If it makes you dizzy, stop. You can stop at any time.
Sound off? Check the side switch.
Small studies, no big trial. Helped some people in the moment. That is the whole claim.
Done. You can do this on your shoulders, no screen needed.
If tonight is the 3 a.m. kind, the file is here.
A blank square. Move a finger or the mouse across it and a faint line follows, then fades. Nothing moves until you do. If it makes you dizzy, stop. You can stop at any time.
Sound off? Check the side switch.
No study behind this one. Just a thing that helps some people.
Enough. The square is blank again.
If tonight is the 3 a.m. kind, the file is here.
If tonight is worse than a bad night: in the US, call or text 988. It is free and it is not an overreaction.