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 Worry Toolkit

Try these tools:

Putting Your Beliefs on Trial

Identifying Symptoms

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 (Systematic Desensitisation)

Identifying Unhelpful Thinking Patterns (Thought Distortions)

The Worry Tree (postponing worry)

Decatastrophising (reframing unhelpful thoughts)

The Vicious Flower

Distress Thought Record

The 3-3-3 Model

Building Resilience Model

Tolerating Distress

Tolerating Uncertainty

The Triple Column Technique

Theory A, Theory B

Box Breathing

The Feelings Tracker

4-7-8 Breathing

7-11 Breathing

The Feelings Wheel

Progressive Muscle Relaxation

The Worry Diary

Journalling

Thought Record

Balancing Thinking

SMART Goal Setting + Goal Tracker (Chunking)

Mindful Observation

Probability Estimator

Guilt: Getting To Grips With It

Maintaining Progress and Gains

Progress Tracker

Stages of Change

Psychoeducation (learn about the nature of worry)

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.