A ritual, not a diagnosis.

Know the limits

A mood change is your own check-in, not a clinical measurement. No shift is guaranteed. Staying where you are is valid, and you can stop at any point. AI suggestions may be unsuitable even when they come from the cited library.

Use visuals and sound carefully

• If moving visuals trigger discomfort, dizziness, migraines, or sensitivity, stop. If you have a history of photosensitive seizures, seek medical advice before using moving visuals.
• Keep sound at a comfortable volume. Sound is optional.
• Honor your comfort during paced breathing; skip it if it feels difficult. Do not hold or force your breath.
• Do not use the ritual while driving or doing anything that requires your full attention.

AShift respects your device's reduced-motion setting with quieter visual alternatives.

If you need support now

Nobody is watching your words or mood history. If words you type suggest crisis, the app stops and points you here instead of starting a ritual — that check happens only on your device. If you may hurt yourself or someone else, or are in immediate danger, contact your local emergency service. For ongoing distress, speak with a qualified mental-health professional or someone you trust.

United States: call or text 988 (Suicide & Crisis Lifeline). India: call Tele-MANAS at 14416. Elsewhere: your local emergency number.

What “evidence-informed” means

The library cites research related to its approaches. A citation is not proof that this exact generated visual, sound pairing, duration, or AI match has been clinically tested. AShift itself is not presented as a clinically validated treatment.

Evidence labels distinguish peer-reviewed research, emerging evidence, and traditional practices. They do not rate your mental health or promise a result.

The ritual steps' sources

• Guided arrival (paced breathing)

  Peer-reviewed

  Zaccaro et al., 2018. How breath-control can change your life: a systematic review.

• Guided arrival (paced breathing)

  Peer-reviewed

  Balban et al., 2023. Brief structured respiration practices enhance mood.

• Another moment (repeat visual)

  Emerging

  Berto, 2005. Exposure to restorative environments. Benefit of repeating is less established.

• Name it (one word)

  Peer-reviewed

  Lieberman et al., 2007. Putting feelings into words.

• Carry it forward (intention)

  Peer-reviewed

  Gollwitzer, 1999. Implementation intentions: strong effects of simple plans.

The visual library's sources

• Tide Glass

  Peer-reviewed

  Robles, Gonzales-Hess, Taylor & Sereno (2023). Bringing nature indoors: fractal structure and perception. Frontiers in Psychology.

• First Light

  Peer-reviewed

  Vandewalle et al. (2010). Spectral quality of light modulates emotional brain responses. PNAS.

• Still Water

  Peer-reviewed

  Fang & Tang (2022). Effects of colored lights on affective impressions. Frontiers in Psychology.

• Ember Pulse

  Emerging

  Johnson, Simonian & Reggente (2024, preprint). Audiovisual stimulation for mood and cognition. Research Square.

• Ascend

  Peer-reviewed

  Isik & Vessel (2021). Brain responses to aesthetically appealing natural landscape movies. Front. Hum. Neurosci.

• Vast

  Peer-reviewed

  Chirico et al. (2017). Effectiveness of immersive videos in inducing awe. Scientific Reports.