Interactive Tools
Free, evidence-based exercises you can use right now. No account required.
5
5-4-3-2-1 Grounding
A guided sensory exercise to bring you back to the present moment when anxiety pulls you somewhere else.
~2 minutesStart
4-7-8 Breathing Timer
A guided breathing exercise to calm your nervous system. Four cycles of inhale, hold, exhale.
~80 secondsStart
Thought Record Builder
A step-by-step CBT exercise to examine an unhelpful thought, weigh the evidence, and find a balanced perspective.
~5 minutesStart