Important: This app is a self-care tool, not a substitute for professional mental health care. Read safety infoIf in crisis: Get help now

About Inner Harbor

A self-care tool for emotional well-being

What is Inner Harbor?

Inner Harbor is a self-care tool that helps you create personalized 3-5 minute “micro-rituals” for managing stress, anxiety, and low mood. These are structured sequences of simple, evidence-informed actions like breathing exercises, gentle movements, sensory grounding, and mindful self-talk.

Our rituals are based on techniques from mindfulness, CBT (Cognitive Behavioral Therapy), and DBT (Dialectical Behavior Therapy), designed to provide immediate, accessible relief in moments of distress.

Important Safety Information

⚠️ This app is NOT a substitute for professional mental health care

What Inner Harbor is NOT:

  • A diagnostic tool or medical device
  • A replacement for therapy, counseling, or professional treatment
  • Able to treat, cure, or prevent any mental health condition
  • A crisis intervention service
  • Qualified to provide medical or psychological advice

What Inner Harbor IS:

  • A self-care support tool for managing everyday stress
  • Based on evidence-informed coping techniques
  • Designed to complement (not replace) professional care
  • A resource for building awareness of your emotional patterns

If you are experiencing ongoing distress, please reach out to a qualified mental health professional. Inner Harbor works best as one part of a comprehensive approach to well-being.

Crisis Resources

🆘 If you're in crisis or having thoughts of self-harm

Please reach out for help immediately. These feelings are temporary, and support is available.

United States:

  • 988 Suicide & Crisis Lifeline: Call or text 988 (24/7, free, confidential)
  • Crisis Text Line: Text “HELLO” to 741741
  • Emergency: Call 911 or go to your nearest emergency room
  • SAMHSA Helpline: 1-800-662-4357 (mental health/substance abuse support)

International:

You are not alone. Please reach out to a trusted friend, family member, or mental health professional.

When to Seek Professional Help

Consider reaching out to a mental health professional if you experience:

  • Persistent feelings of sadness, anxiety, or hopelessness lasting more than 2 weeks
  • Difficulty functioning in daily life (work, school, relationships)
  • Changes in sleep, appetite, or energy that concern you
  • Thoughts of self-harm or suicide
  • Substance use that feels out of control
  • Trauma or experiences that continue to affect you

Seeking help is a sign of strength. Many people benefit from therapy, and it's okay to ask for support.

Privacy & Your Data

Your privacy is important. Here's how we handle your data:

  • All rituals and sessions are stored securely in your private account
  • You have full control over your data and can delete it at any time
  • We do not share your personal information with third parties
  • AI-generated rituals are created based on your input but not stored by the AI provider

How to Use Inner Harbor Effectively

Best Practices:

  • Use rituals regularly, not just in moments of high distress
  • Track what works for you using the rating system
  • Save effective rituals as favorites for quick access
  • Combine with other self-care practices (exercise, sleep, nutrition, social connection)
  • View your emotional weather to notice patterns over time

Remember: Inner Harbor is most effective as part of a broader approach to well-being that may include professional support, healthy lifestyle habits, and meaningful connections with others.