Anxiety & Stress
5-4-3-2-1 Grounding Exercise
A guided sensory exercise with calming breathwork to help you feel grounded when anxiety feels overwhelming.
These free tools are designed to help you practise techniques used in therapy — right from your screen. They don't replace professional support, but they're a great way to start building skills on your own.
Self-Assessment
Free Anxiety Test (GAD-7)
A clinically validated 7-question screening tool to assess your anxiety levels. Get instant results with personalized recommendations.
Self-Assessment
Free Depression Test (PHQ-9)
A clinically validated 9-question screening tool to assess depression symptoms. Get instant results with personalized recommendations.
Anxiety & Stress
Breathing Exercises for Anxiety
Guided breathing timer with Box Breathing, 4-7-8, and Calm Breathing techniques. Science-backed methods used by therapists and Navy SEALs.
Self-Assessment
Daily Mood Check-In
A simple 30-second mood tracker with weekly history. Build self-awareness, identify patterns, and track your emotional well-being — all stored privately on your device.
Anxiety & Stress
Worry Time Manager
Stop overthinking with this CBT-based worry postponement tool. Capture worries throughout the day, then address them in a focused 20-minute session.
Anxiety & Stress
CBT Thought Record
Challenge negative thoughts with this classic CBT tool. Identify cognitive distortions, examine evidence, and develop balanced perspectives.
Self-Assessment
Perfectionism Self-Assessment
Discover your perfectionism profile with this research-based quiz. Measure healthy striving vs. self-critical perfectionism and get personalized insights.
Please note: These tools are for educational and self-help purposes only. They are not a substitute for therapy. If you're struggling, reach out for a free consultation with Laura Davidson, MSW, RSW.