Interactive Tools
Free, evidence-based exercises you can use right now. No account required.
5-4-3-2-1 Grounding
A guided sensory exercise to bring you back to the present moment when anxiety pulls you somewhere else.
4-7-8 Breathing Timer
A guided breathing exercise to calm your nervous system. Four cycles of inhale, hold, exhale.
Thought Record Builder
A step-by-step CBT exercise to examine an unhelpful thought, weigh the evidence, and find a balanced perspective.
Catastrophe Reality Checker
Log your worst-case predictions and come back to record what actually happened. See how your fears compare to reality.
What's Actually Likely?
A guided Socratic exercise to examine a catastrophic thought by comparing worst, best, and most likely outcomes.
What's Your Catastrophizing Style?
Discover where your worst-case thinking shows up most — health, relationships, work, social, or anticipatory.
Anatomy of a Catastrophic Spiral
Walk through the 6 stages of catastrophizing and learn where to intervene at each step.