For the moments between the article and your breath
Thirty-five small, usable instruments — paced breathing, CBT thought records, exposure ladders, sleep-debt maths, grounding scripts, a worry tree, a panic first-aid card. Built for people who already know they should "just breathe" and would like something a little more useful.
Every tool is a 30-second to 5-minute job. No "12-week course". No "comprehensive 6-step framework" that runs out of road by step two.
We use the words a thoughtful friend would use. The science is cited at the bottom, not stamped on the cover.
If something is a self-practice, we say so. If it could be useful in therapy, we say that too. We never tell you a tool will "cure" anything.
The toolkit
Each one is a separate page. We didn't make one mega-app because you'd never find anything.
Slow the body down so the mind has something to copy. Useful in the first 90 seconds of anxiety.
4-4-4-4, 4-7-8, or your own rhythm — with a paced square that breathes for you.
An expanding circle that won't rush you. For people who try to "breathe deeply" and end up chest-heaving.
Tense & release, 16 muscle groups, with an on-screen body map so you don't lose your place.
Head-to-toe attention tour. 3, 8 or 14 minutes. The shortest one fits before a meeting.
Worksheets that turn "I am anxious" into something you can actually look at and edit.
Situation → thought → feeling → evidence for/against → re-rate. Auto-saved to your browser.
Type a worry, get a short list of which cognitive distortions it might be. Not magic — just pattern matching.
Produces a pocket-sized card: "old thought → new thought". Printable, screenshot-friendly.
Drag a worry down: is it solvable? If yes, plan it. If no, schedule it for later — and let it go for now.
Plot worst → best → most likely on the same 0-10 line. The gap between them is your catastrophising.
For panic, dissociation, or just being pulled into the future. Bring attention back to one place.
Step-by-step: five things you see, four you hear, three you can touch, two you smell, one you taste.
A printable single page. Breath → ground → re-orient → contact. Built to read while panicking.
"I don't know what to do." Roll a die, get five small actions ordered from quickest to longest.
Four channels (rain, low hum, brown noise, slow waves) mixed on the fly. Sleep timer included.
Anxiety shrinks when you stop feeding it. These tools make that less abstract.
Build a 10-rung ladder of avoided situations, smallest to biggest. Tick them off over weeks.
Estimate what avoiding one thing is costing you per week, per year. Money, time, options, regret.
Name the thing. Get a 4-step first move that doesn't require you to "just do it".
A calm streak board, not a guilt calendar. Tracks one practice; that's enough.
Half the anxiety people blame on "their head" actually lives in their sleep and their blood caffeine.
Plug in your last 7 nights. See how much sleep you owe yourself, and how long to pay it back.
Plot your 3pm coffee across 24 hours. See why "just one cup" can still ruin 11pm sleep.
An age & resting-heart-rate based estimate of your recovery state. Not a diagnosis — a flag.
Estimates a starting dose and form (glycinate, citrate, threonate) for sleep & anxiety context.
Pattern-finders. Most people use them for 1-2 weeks, then forget about anxiety by accident.
The seven-question checklist clinicians use. Plain explanations for each score band.
Three-axis view (exhaustion, cynicism, efficacy) so you can see which one is dragging the others.
1-10 + trigger + coping. 7 and 30-day trend lines. Lives in localStorage, no account.
A web diagram of your triggers, reactions, and what actually helped. Exportable as text.
Eight short scenarios — get a probable pattern (generalised, social, health, performance…).
Tools for the situations where the anxiety is actually about something real — money, time, other people.
Plug in a planned event. Get an honest estimate of charge used, plus a recharge protocol.
Hard conversation ahead? Get an opener, three points, an exit line, and a worst-case plan.
Situation → feeling → need → clear request → consequence. End with a script you can actually say.
Park worries for a 15-minute slot. Most of them dissolve before the timer starts.
Translates real minutes into "anxiety minutes". Useful for the "it's been an hour" feeling.
Three sentence starters you can actually believe. Not "I am fearless" — that's nonsense.
A short, written nudge to switch your phone to greyscale for X minutes. Step-by-step instructions.
Wish → Outcome → Obstacle → Plan. The four-step research-backed way to actually move on something.
Three-step guided break from Kristin Neff's research. Mindfulness → common humanity → kindness.
Bookmark any of these directly.
Where this comes from
These tools aren't "wellness" flavour. Most of them trace to interventions that have shown effectiveness in randomised trials or are routinely taught in cognitive-behavioural therapy training programmes. The maths tools (sleep debt, caffeine, magnesium, HRV) are based on published physiology, not vibes.
The Thought Record, Distortion Spotter, Reframe Card, Worry Tree, Catastrophe Scale and Bravery Ladder are simplified versions of instruments you'll find in standard CBT texts — Beck (1995), Burns (1980), and Leahy's treatment manuals. They are not therapy. They are the worksheets therapists actually hand out, trimmed for one-person use.
Box breathing, belly breathing and PMR have evidence as adjuncts for acute anxiety and sleep onset. The pacing defaults (4-4-4-4, 4-7-8) are the patterns most often studied. We let you change them because pace is personal.
Sleep recommendations by age come from the National Sleep Foundation's consensus statement. Caffeine half-life of ~5 hours is the population median; we let you adjust for your own metabolism. HRV estimation uses a published age-prediction model (Nunan et al., 2010).
We don't diagnose, we don't promise outcomes, and we don't use words like "cure". If a tool suggests something a clinician should be doing, the disclaimer at the bottom of the page says so.
A small team of writers, designers, and one former CBT trainee. We are not clinicians and we don't host this as a medical device. We built it because we wanted it for ourselves.
Anything you type in a tool (thoughts, scores, journals) is stored in your browser only. We can't read it. We don't have a backend. Closing the tab clears session notes; clearing site data clears saved ones.
We may show Google AdSense ads to keep the lights on. They're labelled and they sit in natural positions — never inside a tool, never masquerading as a button. See Privacy for what that means for cookies.