Tools for managing stress and preventing burnout.
Start with the free interactive tools and in-depth guides below, then explore a short curated list Dr Ash recommends — apps, reading and simple everyday products. No sign-up, no affiliate links.
Stress tools you can use right now
Two quick, science-backed tools — find which stage of the slow boil you're in, then bring the temperature down with a guided two-minute breath. No account, no email.
The Stress-Stage Finder
Slide to where you are today to see what it tends to feel like, what to watch for, and what helps next.
Where are you right now?
Find your stage
You might feel
Steady, present, focused.
Watch for
Don't drift into autopilot.
What helps
Protect what's working: sleep, movement, connection.
The 2-Minute Reset
Pick how you feel and follow the breath. Two minutes is enough to shift your nervous system.
2-Minute Reset
Bring the temperature down
A guided breath to settle your nervous system in two minutes.
Start here
Dr Ash's essential guides
Free, in-depth reads on the fundamentals — worth your time before you reach for an app.
5 apps to calm a busy mind
Practical apps for meditation, breathing and sleep — useful between coaching sessions or whenever the temperature rises.
Calm
Sleep stories, guided meditation and relaxation — a gentle, polished place to start.
Learn moreHeadspace
Structured mindfulness courses that build the habit a few minutes at a time.
Learn moreInsight Timer
An enormous free library of guided meditations and talks from many teachers.
Learn moreBalance
A personalized meditation programme that adapts to how you're feeling each day.
Learn moreBreathwrk
Quick, science-based breathing exercises to down-regulate stress in minutes.
Learn more5 books on stress & burnout
The modern canon on stress physiology and burnout — practical, evidence-based, and very readable.
Burnout: The Secret to Unlocking the Stress Cycle
Emily Nagoski & Amelia Nagoski
The defining modern burnout book: deal with the stress itself, not just the stressor.
Learn more
Why Zebras Don't Get Ulcers
Robert M. Sapolsky
The stress-physiology classic — why chronic, human-style stress makes us ill.
Learn more
The Upside of Stress
Kelly McGonigal
How reframing your relationship with stress can make it work for you, not against you.
Learn more
When the Body Says No
Gabor Maté
The hidden link between chronic stress, suppressed emotion and physical illness.
Learn more
Full Catastrophe Living
Jon Kabat-Zinn
The foundational guide to mindfulness-based stress reduction (MBSR).
Learn more5 products for everyday calm
Simple, low-tech things that help your nervous system settle — at your desk, at home, or before sleep.
Weighted blanket
Deep-pressure stimulation that many find calming for rest and sleep.
Learn more
Acupressure mat
A few minutes of lying back to release tension across the back and shoulders.
Learn more
Essential oil diffuser
Lavender or other scents to cue a wind-down routine in the evening.
Learn more
The Five Minute Journal
A short daily gratitude/reflection practice that takes the edge off rumination.
Learn more
Meditation cushion (zafu)
A comfortable seat makes a regular sitting practice far more likely to stick.
Learn moreNot sure where to start?
Get a personal read in 90 seconds.
Take the free burnout self-check for a personalised sense of where you sit on the curve — then dig into the guides, or Dr Ash's book The Boiling Frog.