Friend
Here for you, always
Articles
Curated reading to deepen your emotional understanding.
Understanding Your Emotional Triggers
Learn to identify what sets off strong emotional reactions and how to respond rather than react.
The Science of Self-Compassion
Researcher Kristin Neff explains why being kind to yourself is essential for emotional healing.
Healing Childhood Wounds as an Adult
Practical steps for recognizing and reparenting the parts of yourself that carry old pain.
How Trauma Lives in the Body
An introduction to somatic awareness and why healing often needs to go beyond the mind.
What Is Emotional Intelligence?
A clear breakdown of the four domains of EQ and why each one matters for your relationships and wellbeing.
The Difference Between Feelings and Emotions
Understanding this distinction can change how you interpret your inner experience and the experiences of others.
Exercises
Practical tools you can use right now to regulate, reflect, and reconnect.
5-4-3-2-1 Grounding Technique
A sensory-based exercise to bring you back to the present moment when feeling overwhelmed.
Emotion Wheel Practice
Expand your emotional vocabulary by mapping what you feel onto the Plutchik wheel of emotions.
Box Breathing for Calm
A 4-count breathing pattern used by therapists to regulate your nervous system in minutes.
Parts Mapping
Inspired by Internal Family Systems — identify the different "parts" of yourself that show up in conflict, fear, or shame.
The RAIN Practice
Recognize, Allow, Investigate, Nurture. A four-step mindfulness tool for working with difficult emotions.
Somatic Body Scan
A slow, deliberate practice of noticing where emotion lives in the body — and breathing into it without trying to change it.
Crisis Support
If you're struggling right now, you don't have to be alone. These resources are free, confidential, and available 24/7.
988 Suicide & Crisis Lifeline
Call or text 988 anytime. Free, confidential crisis support 24/7 in the US.
Crisis Text Line
Text HOME to 741741 to connect with a crisis counselor by text, any time.
Befrienders Worldwide
Visit befrienders.org to find a crisis support line in your country.
Crisis Chat (IMAlive)
Visit imalive.org for live online crisis chat with trained volunteers.
Hey Friend is not a crisis service. If you are in immediate danger, please call emergency services (911 in the US) or go to your nearest emergency room. The resources above connect you with trained humans who can help.
FAQs
Common questions about Hey Friend.
Is Hey Friend a replacement for therapy?
No. Hey Friend is a tool for emotional growth and reflection — not a clinical service. If you're experiencing a mental health crisis or need professional support, please reach out to a licensed therapist or one of the crisis resources in this app.
Where is my data stored?
Your conversations, journal entries, and portrait are stored privately on your device — not on any server. Hey Friend is built with a privacy-first approach. Your inner life belongs to you.
What's the difference between the tiers?
Acquaintance (free) — 10 messages per day, access to journal, resources, and daily tips.
Friend ($7.99/mo) — 30 messages per day, personalized journal prompts, and growth tips tailored to your patterns.
Confidant ($14.99/mo) — Unlimited messages, your full psychological portrait, personal work guide, and meditation library.
What is the Portrait?
The Portrait is a deep psychological profile built from ten questions about your inner life. It identifies your core wound, shadow self, the mask you wear, what keeps you stuck, and where you hold emotion in your body. It then generates a personal work guide and journal prompts written specifically for you. It's available on the Confidant tier.
Can I use Hey Friend anonymously?
Yes. You can use any name you like — including no name at all. Your account requires an email for subscription management, but your conversations and journal entries are never linked to your identity on any server.
How do I back up my data?
Go to Settings → Your Data → Download my data. This creates a backup file you can save and restore later — useful when switching devices. Your data never leaves your device automatically.
How do I cancel my subscription?
Go to Settings → Manage Subscription. You can cancel anytime — your access continues until the end of your billing period. If you have questions, reach us at hello@tryheyfriend.app.
Meditation Library
Guided practices for emotional regulation, somatic release, and inner work.
🎧
Coming soon
The meditation library is being built. Confidant members will receive guided somatic meditations tailored to their portrait — including practices for the throat, jaw, diaphragm, and the places where emotion lives in your body.
The world gets better one person at a time.
Past Conversations
Your previous conversations, stored privately on this device.
Reflection Journal
Writing is a powerful tool for emotional clarity. Choose a prompt or write freely.
"What's good today?"
Always hereYour words, your space
Your Personalized Growth Tips
Small, consistent practices that build emotional intelligence over time. Choose what resonates.
Name It to Tame It
When a difficult emotion arises, pause and name it specifically. Research shows labeling emotions reduces their intensity in the brain.
Daily Mirror Check-in
Each morning, look in the mirror and ask: "What do I need today?" Then genuinely try to provide it for yourself.
The 90-Second Rule
Emotions, physiologically, last only 90 seconds. If you feel one longer, it's your thoughts feeding it. Try watching it pass.
Write a Letter You Won't Send
Write freely to someone who hurt you — without filtering. You never send it. The act of writing releases stored emotional weight.
Repair Over Perfection
In relationships, it's not about never rupturing trust — it's about learning to repair it. Practice saying "I was wrong. I'm sorry."
Nervous System Reset
Cold water on your face, a warm bath, or slow humming can activate your parasympathetic system and calm anxiety quickly.
Hold the Contradiction
It's okay to feel two things at once — grateful and grieving, loving and angry. Emotional maturity means holding complexity.
Surf the Urge
When you feel an urge to react, numb, or escape — ride the wave instead. Notice where it peaks and when it begins to fall.
One Act of Self-Kindness
Each day, do one thing that you'd do for a loved one who was struggling — rest, nourishment, a gentle word to yourself.
Your Portrait
A psychological portrait built from your answers. This is what Hey Friend sees when it listens to you.
Settings
Manage your account and preferences.
Account
—
—
—
Edit Profile
Language
How should Friend talk with you?
🌐 Multilingual support coming soon — Friend will respond in your language.
Friend's tone
How direct should Friend be with you?
Your Data
Your data is stored privately on this device. To transfer it to a new device: 1. Tap "Download my data" below. 2. Send the file to your new device (email it to yourself or use AirDrop). 3. On your new device, open Hey Friend, go to Settings, and tap "Restore from backup."
What's New
Recent updates to Hey Friend.