Self-Care Tools Grounded In Psychology

Whether you're just getting started with self-care or building momentum, the Mulry Method offers a clear, self-guided path to lasting personal change.

  • Abstract figure in deep thought with flowing lines — visual concept for taking the Personal Concerns Inventory (PCI).
  • Woman lying back on a couch wearing headphones, peacefully listening during golden-hour light — representing Relaxation Therapy practice.
  • Sprinter launching from starting blocks with AI energy effects — representing peak performance in In The Zone Skills Training.
  • 3D render of Backcare Program cases — Relaxation Therapy, Freedom From Back Pain, Watch Your Back — displayed with original In the Zone book on dark background.
  • Stacked smooth stones on a pebble surface with blurred greenery — representing balance and structure in the Mulry Method 10-Step Self-Care system.

Begin With The Mulry Method

Explore at your own pace. Everything is free to use. Revisit these resources as you learn, practice, and apply the method. Begin with the guide or choose one of the core tools below:

Take the PCI

10-Step Self-Care Guide

A complete path to learning the Mulry Method

Take the PCI

Personal Concerns Inventory (PCI)

Identify your most important concerns and decide where to focus your attention

Try Relaxation Therapy

Relaxation Therapy

Learn relaxation as a practical skill through breathing and body awareness

Try Relaxation Therapy

In The Zone E-Book

Develop mind-body integration through breathing, movement and focused action

Try Relaxation Therapy

PPP E-Book

For those who know, personal excellence is a journey of self-discovery and growth

More Free Resources

The Mulry Method includes additional tools and programs that help you put the method into practice and strengthen your skills over time:

  • In the Zone Skills Training: A 40-lesson video series that builds mind-body integration through practical skills for self-command, focused action, and performance. Grounded in Social Learning Theory and Polyvagal Theory, the training helps you develop an Internal Locus of Control through learning and practice.
  • Backcare Programs: Practical, movement-based programs that teach relaxation, body awareness, correct movement, flexibility, strength, and injury prevention. Develop skills for caring for your back through practice and everyday movement.
  • The Blog: Reflections and guidance from Dr. Mulry on self-learning and the deeper thinking behind the Mulry Method.

Wherever you begin, the Mulry Method helps you learn through experience and develop the skills to create change.

Disclaimer: All resources provided through the Mulry Method Website are for informational purposes only and do not replace professional medical advice, diagnosis, or treatment.

5-Step Method: Internal Locus of Control

Build confidence, personal responsibility, and lasting change with a proven five-step process designed to strengthen your internal locus of control and guide your self-directed growth.

Learn More
5-step process to develop Internal Locus of Control: define the problem, calm nerves, set goals, take focused action, and measure progress.

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