Medical Disclaimer
Quietarium offers self-help information and tools. It does not replace a doctor, a therapist or emergency care.
When to see a professional
Talk to a doctor or licensed mental health professional if any of these sound familiar:
- Low mood, worry or loss of interest that has lasted more than two weeks.
- Thoughts of harming yourself.
- Panic that disrupts your daily life.
- Sleep problems that have gone on for more than a month.
- Grief that has not eased after many months.
These are examples, not a diagnosis. You do not need to meet any bar to ask for help.
Age
Our tools are designed for adults, 18 and over. If you are a teenager, use them with a parent or guardian. For children, ask a pediatrician.
Pregnancy
If you are pregnant, breathe normally during breathing exercises. Skip breath holds unless your care provider has cleared them.
Breathing exercises
Slow breathing is gentle for most people, but not for everyone. Check with your doctor first if you have epilepsy, a heart or lung condition, a history of fainting, or recent surgery. Stop right away if you feel dizzy, lightheaded or tingly, or if you notice yourself hyperventilating. Go back to normal breathing.
Never practice breath holds in water or while driving.
Questionnaires
The PHQ-9, GAD-7 and WHO-5 on this site are screening tools. They show a score. They do not diagnose anything, and only a professional who knows you can do that. Take your result to a doctor if it worries you.
Emergencies
If you or someone else is in danger, call your local emergency number now:
- US and Canada: 911
- UK: 999
- Ireland and EU: 112
- Australia: 000
- New Zealand: 111
For phone lines and text services, see our crisis help page.