Regulation Companion

An EMDR-informed 4-step system created by a Psychologist & EMDR therapist to quickly calm your mind and body when panic, anxiety or urges arise. Free for a limited time.

Hi there! I'm Ritchie Wong, a Psychologist and EMDR therapist focused on the treatment of complex trauma and CPTSD, so I often see clients presenting with chronic anxiety and difficulties with emotional regulation, among other issues.

It is with this in mind that I originally built this app - to provide my clients a simple and efficient system to help quickly and effectively calm the nervous system in between sessions when overwhelming anxiety, panic or even anger arises. Since then, the app has grown to address cravings and urges as well, using the same system.

There is a multitude of self-help apps for anxiety on the market that are either of a single modality (e.g. breathwork, meditation, CBT, mindfulness), or a generic set of pick-and-choose tools thrown together which leaves people unsure of what's actually helpful! Furthermore, chronic anxiety is a multi-faceted issue that usually requires a set of interventions for effective relief, not just one.

Hence, I designed Regulation Companion as a 4-step system (covering strategies drawn from various evidence-based modalities) to take the guesswork out of managing anxiety. This app addresses various aspects of anxiety so it is important that you go through all 4 exercises in the order that has been listed for optimal results. Only going through one or some of the exercises and/or not going through them in the prescribed order may yield a less-than-desired effect.

WHO THIS APP IS FOR

It is helpful for people who experience:

• Anxiety/panic attacks
• Anticipatory anxiety-related thoughts and physical symptoms/sensations
• PTSD symptoms (e.g. flashbacks, intrusive thoughts)
• Anger problems
• General emotional instability
• Autonomic nervous system dysregulation
• Cravings/addictions (e.g. comfort eating, alcohol, drugs)

WHAT'S INSIDE

TWO MODES, ONE SYSTEM Regulation Companion now includes Urge Mode (in addition to the original mode for anxiety which is now called Regulate Mode). It's the same 4-step system adapted specifically for moments when you're particularly fighting an urge. Rate the intensity of your urge before and after, track what's actually helping, and lower the urge using the same guided sequence. Switch between Regulate Mode and Urge Mode right from the home screen depending on what you're dealing with in the moment.

Breathwork 5 guided breathing patterns — Box Breathing, 4-7-8 Breathing, Extended Exhale, Physiological Sigh (popularized by neuroscientist Andrew Huberman) and Humming Breath, to help slow your body's stress response.

Bilateral Stimulation A calming eye movement exercise adopted from EMDR therapy, shown to help reduce the emotional intensity of distressing thoughts and feelings. Now with optional bilateral tones feature added.

Thought Distancing A guided, step-by-step ACT exercise to help you create distance from an overwhelming thought, including a playful technique for reframing it through humor.

Self-Compassion Bilateral tapping and guided phrase sequence to help you meet difficult moments with kindness rather than harshness and criticism.

DESIGNED WITH CARE AND EASE OF USE

Regulation Companion was intentionally built with a minimalistic, distraction-free design that cuts through the fluff, because when you're overwhelmed, the last thing you need is a complicated app with multiple menus/options and little to no guidance! Every exercise is quick to access and easy to follow, even in the middle of a difficult moment.

PRIVACY

The app is completely private: it doesn't collect, store, or transmit any personal data. There's no account required, no ads, and no tracking.

After all, this app is meant to provide quick relief, not add to your worries.

A SUPPORT, NOT A REPLACEMENT

Regulation Companion is designed to be a support tool between therapy sessions. It is not a replacement for professional therapy, and it is not a crisis service. If you are in crisis or need urgent support, please contact your therapist or a crisis line.