Some days you’re thriving. Some days you’re crying in the car park, leaving everyone on read, and wondering why your brain has chosen chaos.

NOT FINE turns “I don’t know what I need” into one clear next move.

70 cards across six sections, with practical tools for regulating your body, getting unstuck, working with difficult thoughts, navigating relationships, building better habits, and handling the messy moments in between.

Created by an occupational therapist with over a decade of experience in mental health. Grounded in ACT, CBT, DBT and neuroscience.

The first run will be small and available in Australia only. Join the waitlist on the home page for first access.

Pick a card. Try a skill. Take one small step.

the categories

Different moments call for different kinds of support. Sometimes you need to settle your body, get moving, get out of your head, or reach for someone else.

Each card gives you one practical skill to try, with the science behind it explained on the back.

steady

You don’t need to feel better. You need a better way to feel.

These cards use grounding, sensory input and body awareness to help you work with what you’re feeling, rather than fight it, avoid it or push it away.

COVERS THINGS LIKE...

  • Anxiety, panic and emotional overwhelm
  • Grounding and coming back to the present
  • Sensory regulation through the five senses
  • Managing big emotions when things feel intense
  • Deep pressure and proprioceptive input
  • Interoception and noticing what your body needs
  • Body scans and tension awareness
  • Self-compassion
  • Naming and understanding emotions
  • Change, loss and finding your footing

go

Action comes before motivation, not after.

These cards help you start, focus, follow through, and switch off. Small shifts build momentum and make doing easier.

COVERS THINGS LIKE...

  • Procrastination and getting started
  • Focus and executive functioning
  • Habits, routines and follow-through
  • Perfectionism
  • Doing hard things and building self-efficacy
  • Doomscrolling
  • Rest and recovery
  • Sleep

move

When your body needs to move before your brain can catch up.

These cards give stress somewhere to go, using movement, rhythm and pressure to help your nervous system shift gears.

COVERS THINGS LIKE...

  • Breathing exercises
  • Progressive muscle relaxation
  • Rhythm and repetitive movement
  • Heavy work and proprioceptive input
  • Shaking and releasing pent-up stress
  • Cardio and high-energy stress release
  • Walking and breaking thought spirals
  • Stretching and winding down

unhook

Thoughts aren’t facts.

These cards help you step back from sticky thoughts, strong urges and old patterns, so you can get perspective, let go of what you can’t control, and choose your next move.

COVERS THINGS LIKE...

  • Cognitive defusion and sticky thoughts
  • Urges and impulse control
  • Values and values-based action
  • Black-and-white thinking and dialectical thinking
  • Acceptance and letting go
  • Worry and rumination
  • Inner critic and self-compassion
  • Identity beliefs and old stories
  • Avoidance and facing the unfamiliar

reach

You can't always regulate alone, and you're not meant to.

These cards build the small, real moments of honesty and connection that pull you out of your own head and calm your nervous system from the outside in.

COVERS THINGS LIKE...

  • Connection and belonging
  • Social skills
  • Rejection sensitivity
  • Boundaries and people-pleasing
  • Assertive communication
  • Listening, validation and holding space
  • Knowing when to speak up and when to let go
  • Conflict and repair
  • Kindness and looking out for others
  • Help-seeking and asking for support

wildcard

For the oddly specific moments that refuse to fit neatly into a category.

Make it yours. Add the thing you already know helps when nothing else quite fits.

pick a card. get unstuck today.