Question 1

Is this therapy?

Accepted Answer

No. MyRegulationFlow is an educational self-regulation tool. It uses principles from evidence-based therapeutic frameworks (Polyvagal Theory, EFT, and CBT), but it is not a substitute for professional therapy. If you need ongoing support, we encourage you to work with a qualified mental health professional.

Question 2

Do I need an account to use it?

Accepted Answer

No. The core tool works instantly without creating an account. You select your emotion, intensity, and context, and get a micro-exercise right away. An optional account lets you save sessions, track patterns, and build a personal library of what works for you.

Question 3

How long does a micro-exercise take?

Accepted Answer

Between 30 seconds and 5 minutes, depending on what you choose. Most people find the 2-minute option hits the sweet spot — enough to create a noticeable shift without requiring a big time commitment.

Question 4

What if the exercise makes me feel worse?

Accepted Answer

Every exercise includes a "Too intense?" option that offers a gentler alternative. If any exercise increases your distress, stop immediately and try a simpler grounding technique: feel your feet on the floor, name 5 things you can see, or drink some water. If distress persists, reach out to a mental health professional.

Question 5

What is the difference between Public and Private mode?

Accepted Answer

Public mode gives you exercises you can do discreetly — no big movements, no vocalization, nothing that draws attention. Private mode gives you the full range of exercises, including ones that involve deeper breathing, movement, or speaking aloud.

Question 6

Is my data private?

Accepted Answer

We collect minimal data. If you use the tool without an account, we track only anonymous usage patterns to improve the tool. If you create an account, your session data is stored securely and never shared with third parties.

Question 7

Why don't you use positive affirmations?

Accepted Answer

Research shows that forced positive affirmations can actually make you feel worse if you don't believe them. Instead, we use cognitive reframing — finding thoughts that are helpful and realistic, not just positive. "I've survived hard things before" is more stabilizing than "Everything is amazing!" when you're clearly struggling.

Question 8

Can I use this for panic attacks?

Accepted Answer

Yes. Select "Panic" as your emotion and set the intensity high. The tool will prioritize orienting exercises, extended exhale, and external anchors — techniques designed specifically for acute panic responses. However, if you experience frequent panic attacks, we strongly recommend working with a therapist who specializes in anxiety disorders.

Question 9

How were the exercises selected?

Accepted Answer

Each exercise is drawn from established therapeutic frameworks — Polyvagal Theory, Emotion-Focused Therapy, and Cognitive Behavioral Therapy. They were selected for their ability to produce a noticeable shift in a short time, their adaptability to public/private settings, and their safety profile for general use.

Question 10

What if I'm not sure what I'm feeling?

Accepted Answer

That's completely normal — many people have difficulty naming their emotions, especially when overwhelmed. You can select "Overwhelm" or "Stress" as a general starting point, or use the "Other" option to describe what you're experiencing in your own words. The tool will still generate a helpful exercise sequence.

FAQ + Safety