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Try our world of immersive learning!

This guided exercise provides a live experience of using ProReal.

  • Private – no data is saved, extracted or shared. Only you see what you create.​
  • Powerful – great for finding new insights – see Frequently Asked Questions
  • Fast – give yourself 15-20 minutes

Getting Started


Samaritans is available 24 hours a day for anyone struggling to cope and provide a safe place to talk where calls are completely confidential.
Phone 116 123 Email

Mind provides advice and support on a range of topics including types of mental health problem, legislation and details of local help and support in England and Wales.
Phone: 0300 123 3393 (weekdays 9am - 6pm)

Mental Health Foundation provides a guide to Mental Health problems, topical issues and treatment options via their website.

HOPELineUK offer support, practical advice and information to young people considering suicide and can also offer help and advice if you’re concerned about someone you know.​
Phone: 0800 068 41 41

CALM, the campaign against living miserably aims to prevent male suicide in the UK and offers anonymous, confidential listening, information and signposting.​​
Phone: 0800 58 58 58 (daily 5pm-midnight)

Nightlines are confidential, anonymous, non-judgemental support services run by students for students. If you’re a student, you can search for your institution’s Nightline details via the website.​

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Frequently Asked Questions

Yes. There is extensive research about reflective practice, including the pioneering work of James Pennebaker on expressive and emotional writing. In addition, research into the use of ProReal shows significant benefits and positive outcomes.

You don’t need to describe the worst experience of your life - choose something related to a current issue. If you find yourself constantly thinking or worrying about something, then setting it out in ProReal can help to resolve it in your mind.

Not really. It can be helpful to explore both what happened and your feelings about it.

Take it at your own pace, and don’t try to do too much. Try to really let go and set out about your very deepest emotions. Ask yourself what do you feel about it and why do you feel that way.

When writing in the caption boxes, don’t worry about grammar, spelling, or sentence structure. And if you run out of things to add or get stuck, just go back over what you’ve already done.

Use ProReal whenever you want; it is best to try to find a room where you will not be interrupted or distracted. Give yourself a reasonable amount of time, so 15-20 minutes as a minimum.

Yes. Anonymity and having a ‘safe place’ is important for reflective practice so we’ve built this accordingly. What you set out here means you keep things to yourself – nothing is shared with others, nothing gets saved, nothing is attributable. And it is just for you – you are the audience and you don’t have to justify yourself to anyone else.

Then you are not alone! ProReal has been designed to help where writing and talking can be difficult. Try it out, slowly at first – go at your own pace.

‘Letting go’ and acknowledging parts of ourselves takes practice, so you may find it feels odd or awkward at first. Relax and practice. Remember, no one is evaluating you.

ProReal can bring up powerful emotions, sometimes ones you haven’t felt for a while and so you may feel sad or even depressed immediately afterwards. These negative feelings usually go within an hour or so. In rare cases they may last for a day or two, and if that happens you may want to ask for support from those around you.

In many cases, it can do. Self-exploration using ProReal is not a panacea. If you are coping with something really difficult in your life, you will not feel instantly better after using ProReal. But you should have a better understanding of the situation and your feelings, and have a distance and a different perspective on things. In most cases, people using ProReal report gaining new insights, and feelings of contentment, knowing or deeper curiosity.

The ProReal Team

(with acknowledgements to the wonderful work of Dr James Pennebaker)