What is First Resort?
First Resort is a virtual reality (VR) program designed to support your emotional well-being through Cognitive Behavioral Therapy (CBT). Over the course of 8 weeks, it will help you identify your values, set goals, and explore how your thoughts influence how you feel and act.
Through guided practices, self-assessments, and calming VR exercises, you’ll build awareness, emotional resilience, and a stronger sense of control.
How Does It Work?
You’ll go through an 8-week journey. Each week unlocks a new session. Each session lasts around 20 minutes and includes:
Cognitive Behavioral Education
Short, engaging videos introduce foundational CBT concepts such as thought patterns, emotional regulation, and behavior change strategies.
Values & Goal Setting
Users are guided to identify meaningful values, establish long-term goals, and define short-term, actionable steps that align with those values.
Mindfulness Practice
Calming, guided mindfulness experiences are included throughout the program to support emotional self-regulation and stress reduction.
Reflection & Reinforcement
Each week includes opportunities to revisit previous content and reinforce key skills through interactive practices and goal check-ins.
Step-by-Step Guide for First-Time Users
1. Select First Resort from the XR Portal Library.
You will find the app under Behavioral Space.
2. Watch the first-time tutorial.
You will watch the tutorial in the app, but you can also click here to watch it now.
3. Complete the short assessments – help the app get to know you and track your mood.
4. Set your values – watch a short video about values, then choose the ones that matter most to you.
5. Practice mindfulness – watch an introduction to mindfulness, then follow a guided practice in a calming VR environment.
6. Set your long-term goals – watch a video on goal setting, then define a meaningful long-term goal for yourself.
7. You’re all done!
You’re now in the Home screen, where you can explore, revisit content, or continue at your own pace.
Your 8-Week Journey
Here’s a week-by-week look at what you’ll experience in the program:
| Week 1 | Week 2 | Week 3 | Week 4–7 | Week 8 |
|---|---|---|---|---|
| Introduction to CBT + How to Get Around | Progress Assessment | Progress Assessment | Progress Assessment | Goal Check-In |
| First Assessment | Short-Term Goal Setting | Importance of Practice | Goal Check-In | Final Assessment |
| Introduction to Values + Values Setting | The Power of Your Thoughts Video | Goal Check-In | Optional: Practice Shifting Thinking / Mindfulness | Graduation and Maintenance |
| Mindfulness: Introduction + Practice | Shifting Your Thinking Video + Practice | Optional: Practice Shifting Thinking / Mindfulness | ||
| Long-Term Goal Setting |
Notes:
Each week begins with a short mental health assessment (PHQ-2, GAD-2, PSS-4 on weeks 1, 4, and 8).
You can always revisit previous content, and the app will suggest practices to repeat.
Most users find the first two weeks the most content-heavy – it is recommended to split them into 2–3 shorter sessions.
To exit the application, press the Menu button on your right controller and select “Quit.”
Disclaimer
First Resort is a seated or stationary virtual reality experience that involves gentle hand movements, such as reaching forward.
Make sure you’re in a quiet, safe indoor space, free of distractions or obstacles.
If you feel unwell, overwhelmed, or need a break — feel free to pause at any time.