Guides

One skill per article: what it is, why it works, how to do it, and which worksheet pairs with it.

• Worry Window: The 15-Minute Technique to Contain Anxious ThoughtsStop worry from hijacking your day. Learn the scheduled worry time technique, the parking lot method, and weekly review. Free printable planner included.
• Thought Record Template: A CBT Tool to Catch and Challenge Anxious ThoughtsLearn how to use a thought record to spot anxious thinking patterns, challenge them with evidence, and build more balanced thoughts. Includes a free printable worksheet.
• Social Anxiety Exposure Ladder: Build Your 10-Rung Fear HierarchyCreate a personalized social anxiety exposure ladder with sample rungs from coffee to presentations. Learn safety behaviors to drop, tracking methods, and get a free printable ladder worksheet.
• Progressive Muscle Relaxation: 11-Group Script to Release Hidden TensionLearn the 11-group progressive muscle relaxation (PMR) sequence with a 10-minute audio-free script. Free printable worksheet included.
• Panic Attack First Aid: 60-Second Protocol to Regain ControlLearn the step-by-step panic attack first aid protocol, why breathing into a bag is outdated, when to call a doctor, and get a free pocket grounding card.
• Overthinking vs. Worry vs. Rumination: Know the Difference, Use the Right ToolUnderstand the distinctions between overthinking, worry, and rumination with a comparison table. Learn the specific tool for each and get a free Circle of Control worksheet.
• Grounding Techniques for Anxiety: 5-4-3-2-1 and Three More Ways to Come Back to NowWhen anxiety pulls you into the future or past, grounding brings you back. Learn 5-4-3-2-1, box breathing, cold water, and object focus. Free pocket card included.
• Exposure Ladder: Build a Fear Hierarchy and Climb Out of AvoidanceAvoidance feeds fear. Learn to build a 10-step exposure ladder using SUDS ratings, the stay-in-step rule, and a printable worksheet to retrain your brain.
• Cognitive Distortions: 15 Thinking Traps That Fuel Anxiety (With Examples)Spot the mental shortcuts that twist reality. Learn 15 cognitive distortions with one-line definitions, worked examples, and a quick ID checklist. Free thought record included.
• Anxiety Self-Check: 10-Question Assessment to Understand Your Anxiety LevelTake this 10-question anxiety self-assessment test to gauge your anxiety severity. Includes scoring bands, retake guidance, and a free printable worksheet.
• ACT for Anxiety: Values, Willingness, and the Circle of ControlAcceptance and Commitment Therapy (ACT) in plain English. Values vs. goals, the 'what matters' card sort, willingness practice, and the Circle of Control worksheet.
• Breathing Exercises for Anxiety: Box Breathing, 4-7-8, and Physiological SighThree evidence-based breath patterns to downshift your nervous system in two minutes. When each works best, a practice script, and a pocket grounding card.
• Why Anxiety Hits at 11 PM: Night Worry, Rumination, and How to SleepYour brain saves its loudest worries for bedtime. Learn why night amplifies anxiety, build a bedtime buffer, use a brain dump notebook, and schedule a morning worry window.
• 30-Day Anxiety Tracker: See the Patterns Your Memory MissesTracking anxiety daily reveals trends you can't see in the moment. Free printable 30-day template with columns for anxiety level, worry time, sleep, and what you faced.
• Health Anxiety and Symptom Checking: How to Break the Reassurance LoopStuck Googling symptoms and seeking reassurance? Learn why checking makes health anxiety worse and use a CBT thought record to respond differently.