IMPORTANT! While this site offers supportive self-help resources, these are not a substitute for professional care. If you're struggling significantly, speak to your GP or a licensed therapist.

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The Anxiety Toolkit

Try these tools:

Putting Your Beliefs on Trial

Graded Exposure & Desensitisation

Exposure Hierarchy & Fear Ladder

Exposure Practice & Learning Logs

Overcoming Avoidance with FACE

Prediction vs Outcome (Testing Fear Predictions)

Distress Tolerance Plan + Subjective Units of Distress Scale (SUDS)

Recording Triggers, Themes & Cues

Behavioural Experiments

Modifying Rules and Assumptions

The Worry Tree

Problem-Solving Skill Building

Emotional Sequencing Diary

Distress Thought Record

The 3-3-3 Model

Building Resilience Model

Tolerating Distress

Tolerating Uncertainty

Safety Planner

Maintaining Progress & Gains

Box Breathing

Diaphragmatic Breathing

4-7-8 Breathing

7-11 Breathing

Sleep Hygiene

Progressive Muscle Relaxation

Anxiety Reflection Journal

Your Sensory Toolkit

Wise Mind

Balancing Thinking

Guided Meditation

Mindful Observation

Probability Estimator

Coping Skills & Strategies

Maintaining Progress and Gains

Monitoring Progress Log

Stages of Change

Psychoeducation (learn about the nature of anxiety)

DISCLAIMER: The self-help resources on the ChatCBT website are informational and educational. While they can be used to supplement treatment, they are not a substitute for professional mental health care.