Evidence-based guides (CBT, DBT, ACT)
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CBT for beginners: how thoughts feed anxiety
The core idea behind CBT, cognitive distortions, a thought record in 5 steps, and three techniques for everyday use.
PanicWhat to do during a panic attack, step by step
Why panic isn't dangerous, how to help yourself in the moment (breathing, 5-4-3-2-1 grounding), and what to do afterward.
MoodCrying for no reason: why it happens and what actually helps
Randomly crying and don't know why? Learn what's really behind crying spells: built-up stress, sleep debt…
DistortionsWhich cognitive distortions do you have?
Check the thoughts that ring true and spot your own thinking traps, with CBT tips to match.
WorkRecovering from burnout: a plan to get your energy back
The three stages of burnout and why a vacation doesn't fix it. A realistic recovery plan built on boundaries, values, and…
Self-esteem"Nobody needs me": where the feeling comes from, and why it's lying to you
Feeling like nobody needs you? That's usually a thinking trap, not a fact. See how your brain filters out…
RelationshipsAnxious attachment style: signs and how to heal it
The fear of being left, the need for reassurance, the highs and lows. The four attachment styles,…
ThoughtsHow to stop overthinking: 6 steps
Overthinking is rumination: the same thoughts circle and blow up the worst case. 6…
Self-esteemThe inner critic: where the harsh voice in your head comes from and how to tame it
Where self-criticism comes from, how the inner critic works, and what to do about it with CBT. Concrete…
TheoryCBT, DBT, and ACT
How the three approaches differ and when each one helps most.
Quiz · PSS-10Stress level quiz
The official Perceived Stress Scale: 10 questions, an instant score, and what it means.
Tool · freeFill out a thought record
Work through a situation with the CBT steps right in your browser. Your entries stay private to you.
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Cognitive distortions
A breakdown of common thinking traps, with visuals and real-life examples.
Catastrophizing
How to stop spinning up the worst-case scenario with a couple of questions.
DistortionsAll-or-nothing thinking
Why "all or nothing" holds you back, and how to find the middle ground again.
DistortionsMind reading
"Everyone thinks I'm…" How to tell a guess apart from a fact.
Distortions"Should" statements
The tyranny of "I should," and how to ease up on the demands you put on yourself.
DistortionsComparing yourself on social media
Why the feed ramps up anxiety and how to step out of the trap.
DistortionsWhich cognitive distortions do you have?
Check the thoughts that ring true and spot your own thinking traps, with CBT tips to match.
DistortionsCBT for beginners: how thoughts feed anxiety
The core idea behind CBT, cognitive distortions, a thought record in 5 steps, and three techniques for everyday use.
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Practices and techniques
Short exercises and walkthroughs. You can use them right away.
Body scan meditation: how to do it, and what to do when your mind wanders
A body scan moves your attention slowly through your body, noticing sensations without changing them. A…
PracticeHabit reversal training: catch the habit early and give your hands another job
Habit reversal training swaps nail biting, hair pulling, skin picking or a tic for a competing response. The…
PracticeCore beliefs: the old conclusions under your automatic thoughts
What core beliefs are in CBT, examples like “I’m unlovable,” and how to loosen one with a continuum, a…
PracticeProblem-solving therapy: how to turn a stuck problem into a plan you can test
How problem-solving therapy works: seven steps from defining a problem to reviewing your plan, a CBT…
PracticeCognitive restructuring: how to rewrite a thought so it fits the facts
Cognitive restructuring in CBT: seven steps to test a thought, worked examples for anxiety, low mood and…
PracticeSocratic questioning: how to check a thought before you believe it
Socratic questioning in CBT: six kinds of questions to test an anxious or self-critical thought, three worked…
PracticeDownward arrow technique: follow one thought down to the belief under it
The CBT downward arrow technique: keep asking what an upsetting thought would mean if true until you reach…
PracticeCBT techniques: which skill fits what you're dealing with
CBT, DBT and ACT techniques grouped by what you're dealing with: a hard moment, a thought that won't let go…
PracticeExposure hierarchy: how to build a fear ladder and what each rung should teach you
How to build a fear ladder: list what you avoid, rate each rung from 0 to 100, and climb. Four example…
Practice4-7-8 breathing
How to settle in two minutes, during anxiety and before sleep.
Practice5-4-3-2-1 grounding
Bring your attention back to the here and now through your five senses.
Exercise · interactiveDo the 5-4-3-2-1 grounding
Step by step, with breathing, a timer, and a walkthrough from the AI assistant.
ToolHow to keep a thought record
A 5-step template and a worked example.
TopicAnxiety before sleep
Why your thoughts race at night and how to break the loop.
TheoryCBT, DBT, and ACT
How the three approaches differ and when each one helps most.
PracticeHow to calm down fast
5 techniques to settle anxiety in a couple of minutes.
PracticeBreathing techniques for anxiety: 4-7-8, box breathing, diaphragmatic
Breathing is the fastest way to settle your nervous system. Three techniques that work for anxiety and…
PracticeThe ABC model: how your thoughts, not events, create what you feel
The ABC model from CBT: activating event (A), beliefs (B), consequences (C). Learn how your thoughts drive…
PracticeProgressive muscle relaxation: a step-by-step guide
Progressive muscle relaxation, step by step: tense and release each muscle group to calm anxiety in your…
PracticeBehavioral experiments: how to test an anxious belief in real life
A behavioral experiment lets you test an anxious prediction in real life instead of arguing with the…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Anxiety and the body
The physical symptoms of anxiety: why your body reacts and how to help yourself.
Caffeine and anxiety: the drug you drink and the fear it imitates
A pounding heart after the third cup isn't random: caffeine mimics anxiety, and an anxious brain fills in the…
BodyCortisol: what it actually does, and what the videos leave out
'Cortisol face,' detox teas, blocker pills — your feed has cast a hormone as the villain. What cortisol…
BodyRegulating your nervous system: what's physiology and what's packaging
Vagus hacks, cold plunges, 30-day rewires: some of it is real physiology, most of it is packaging. The free…
BodySensory overload: when light, noise, and people max out your system
Lights, noise, crowds — and your system maxes out. How sensory overload differs from panic, why your limit…
BodyMisophonia: when chewing and tapping sounds set off rage you can't explain
Chewing, pen clicks, loud breathing — then a flash of rage. Why misophonia happens, why it isn't pickiness…
BodyChronic pain and anxiety: loosening the loop that ties them together
Pain and anxiety amplify each other, and fear of movement shrinks your life. How the loop works, plus CBT…
BodyAnxiety in perimenopause: why it spikes and how to steady the spiral
Anxiety that spikes in perimenopause runs on real hormone swings. What quietly makes it worse, how the…
BodyHeart pounding and anxiety: why your heart races
Why your heart slams and "skips a beat" with anxiety: the mechanism, CBT tools, and step-by-step…
BodyChest tightness from anxiety: what's happening and how to help yourself
Why anxiety brings heaviness and tightness to your chest, how to tell it apart from your heart, and what to do right…
BodyDizziness from anxiety: why you feel off-balance and how to ground
Why anxiety makes you dizzy: hyperventilation, the anxious focus, the fear of passing out.…
BodyNausea, a knot in your stomach, and a nervous gut from anxiety: how to settle your stomach
Why anxiety triggers nausea and stomach cramps: the gut–brain axis explained. CBT techniques,…
BodyA lump in your throat and air hunger with anxiety
A lump in your throat, hard to breathe, can't get enough air: common anxiety symptoms. Why it happens…
BodyShaky hands and inner trembling from anxiety: the cause and quick relief
Why your hands shake with anxiety and how to stop the trembling fast. The adrenaline-tremor mechanism,…
BodyDerealization and depersonalization from anxiety: that "dreamlike" feeling, what it is and how to come back
Feeling unreal, like you're in a dream, with anxiety. It's your brain protecting you, not losing it. We explain…
BodyHealth anxiety: when you can't stop checking for symptoms
Every body sensation feels like an illness, you keep googling symptoms and going to doctors.…
BodyFear for a loved one's health: when caring turns into anxiety
Compulsive checking, catastrophizing, constant fear for your mom's or your child's health. How CBT…
BodyHangover anxiety (hangxiety): why it hits and what helps
Why the morning after brings dread, guilt, and a racing heart, how long it lasts, and what actually…
BodyMuscle tension: why stress settles in your body and how to release it
A clenched jaw, stiff shoulders, a locked lower back: how stress lives in your muscles, and how to release…
BodyFear of doctors: why you keep putting off the visit, and how to finally walk in
Keep putting off doctor visits? Learn why fear of doctors builds, what avoidance costs you, and CBT steps…
BodyAnxiety sweating: why you sweat when you're nervous, and how to handle it
Sweaty palms, forehead, or pits when you're anxious? Learn why stress sweat happens, how it loops with…
BodyFear of going crazy: what this anxiety really means
Keep asking yourself “am I going crazy”? That fear is a classic anxiety symptom. Learn where it comes from…
BodyFear of vomiting: how emetophobia shrinks your life, and how to step out of it
Emetophobia is an intense fear of vomiting. How it shrinks your life through avoidance and safety…
BodyPhysical symptoms of anxiety: why anxiety hits your body so hard
Racing heart, tight chest, shaky hands, nausea: why anxiety hits your body so hard, a map of the common…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Sleep and anxiety
Falling asleep, staying asleep, and taking the fear out of nights.
Sleep hygiene: which habits help, and why they rarely fix insomnia on their own
Sleep hygiene tips checked against studies: caffeine, alcohol, screens, naps, exercise. Why habits alone…
PracticeImagery rehearsal therapy: how to rewrite a recurring nightmare and rehearse the new version
Imagery rehearsal therapy for recurring nightmares: rewrite one while awake, then rehearse it daily. The…
PracticeParadoxical intention for insomnia: gently trying to stay awake
Paradoxical intention for insomnia: lie in bed and gently try to stay awake. Where it comes from, how to try…
PracticeSleep restriction therapy: fewer hours in bed, and why a clinician usually guides it
Sleep restriction therapy for insomnia: how the sleep window is set and adjusted, what the first weeks feel…
PracticeStimulus control for insomnia: teaching your bed to mean sleep again
Stimulus control for insomnia: the CBT-I rules, what to do when you leave the bed, the first week, safety…
PracticeCognitive shuffling: the falling-asleep word game, done right
Pick a word, spell it, picture random images for each letter. The full cognitive shuffling method for racing…
PracticeSleep tracker anxiety: when a score decides how tired you are
Your watch scored the night a 58 and now you feel wrecked. What orthosomnia is, what trackers get wrong, and…
TopicAnxiety before sleep
Why your thoughts race at night and how to break the loop.
PracticeHow to beat insomnia without pills: CBT-I, step by step
Chronic insomnia is treatable without pills. CBT-I is the first-line fix: sleep diary, sleep restriction…
PracticeNightmares: why they happen and how to stop them
Why you have nightmares: stress, sleep loss, alcohol, the REM rebound. When they're normal, when to act…
PracticeWaking up at 3am and can't fall back asleep: why it happens and what to do
Waking up at 3am and can't fall back asleep? Why it happens: cortisol, alcohol, your reaction to waking…
PracticeRevenge bedtime procrastination: why you stay up, even when you're wrecked
Staying up late on your phone even though you're tired? That's revenge bedtime procrastination. Why it…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Panic disorder
Panic in different situations: how to break the fear cycle.
Interoceptive exposure: feeling panic sensations on purpose so they stop feeling like danger
Interoceptive exposure brings on panic-like body sensations on purpose so the fear of them fades. The usual…
PanicNighttime panic attacks: why they hit you in your sleep
Why panic wakes you in the middle of the night, how to keep the fear from spiraling, and how to get back to sleep without the ER. The mechanism,…
PanicPanic behind the wheel: the fear of losing control on the road and how to ease it
Why panic shows up while you're driving, what happens in your brain in traffic and on bridges, and how to get back…
PanicPanic on the subway, bus, and plane: why it hits in transit and what to do
Why an enclosed space sets off a panic attack and how to handle the anxiety in…
PanicAgoraphobia: what it really is and how it's treated
Fear of places that are hard to escape: transit, lines, trips far from home. How the avoidance loop…
PanicFear of flying: why your brain hates it, and how to calm flight anxiety
Dreading a flight you booked weeks ago? Learn why your brain fears flying, what turbulence really is, and a…
PanicFear of heights: why your legs go weak up high, and how to face it
Legs go weak on a balcony or bridge? Learn why your brain reacts to heights, what the call of the void…
PanicWhat to do during a panic attack, step by step
Why panic isn't dangerous, how to help yourself in the moment (breathing, 5-4-3-2-1 grounding), and what to do afterward.
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Anxious thoughts
Rumination, "what if," and uncertainty: how to quiet your head.
Thought stopping: what saying “Stop!” to a thought can and can’t do
Thought stopping means telling an unwanted thought “Stop!” What the white bear studies found, why OCD…
ThoughtsReassurance seeking: why asking "are you sure?" keeps the doubt coming back
Reassurance seeking, from asking your partner again to googling symptoms, calms anxiety for a minute and…
ThoughtsSafety behaviors in anxiety: why the things that feel safe keep the fear going
Safety behaviors are what you do to feel safer in anxious moments. See the overt and subtle kinds, why they…
ThoughtsDecatastrophizing: give the worst case a size, then a plan
Decatastrophizing is a CBT exercise: write the worst, best, and most realistic case, then plan how you'd…
ThoughtsMaladaptive daydreaming: when the world in your head starts eating the one outside
Hours in vivid imagined worlds, music on, pacing the room. Why the habit grips so hard, when it turns into a…
ThoughtsRumination: why your brain runs the same thoughts on a loop
Why your brain gets stuck on the same thoughts, and how to stop endlessly replaying the past and…
Thoughts"What if…": how to break the chain of anxious scenarios in your head
"What if" thoughts are the core of anxiety about the future. We break down catastrophizing and teach you to…
ThoughtsIntolerance of uncertainty: why your brain demands guarantees and how to let go
How intolerance of uncertainty feeds chronic anxiety and what to do about it: CBT and ACT techniques…
ThoughtsFear of the future: how worry about tomorrow steals today
We break down the fear of the future: catastrophizing, intolerance of uncertainty, thinking traps.…
ThoughtsHow to stop overthinking: 6 steps
Overthinking is rumination: the same thoughts circle and blow up the worst case. 6…
ThoughtsCompulsive checking: did I turn off the stove, did I lock the door, how to stop
Why we keep checking the stove, the iron, and the lock, and how to stop. The mechanics of OCD, exposure with…
ThoughtsWorry time: how to give worry 20 minutes and get your day back
The worry-time technique: how to set aside 20 minutes a day for worry and stop fretting the rest…
ThoughtsFear of death: why the thought gets stuck, and how to loosen its grip
An intrusive fear of death can take over your nights and quiet moments. Learn why the thought sticks, how…
ThoughtsReplaying conversations in your head: why your brain won't drop them, and how to stop
Can't stop replaying conversations in your head? Learn why your brain rehashes what you said, and how to…
ThoughtsTest anxiety: how to study, sleep, and keep your mind from going blank
Mind goes blank when you study or mid-exam? Learn why anxiety blocks memory and get a CBT plan for prep…
ThoughtsWaiting anxiety: why the wait is harder than the news, and how to get through it
Waiting on a biopsy, a job offer, or a visa and can't think about anything else? Why the wait is the…
ThoughtsQuarter-life crisis: why 25–30 feels like you're behind and heading the wrong way
Feeling behind at 25–30? A CBT look at the quarter-life crisis: comparison traps, why most choices are…
ThoughtsDecision paralysis: why you can't choose, and how to decide without the agony
Can't make a decision? Learn why analysis paralysis freezes you on small and big choices, and get CBT…
ThoughtsMidlife crisis: why everything gets rethought at 40–55, and what to do about it
Midlife crisis at 40–55: the pull to change everything, fear of aging, 'did I do the right thing.' A CBT…
TopicIntrusive thoughts
Why they keep coming back and how to loosen their grip, without fighting them.
TopicAnxiety for no reason
Why it hits with no trigger and how to bring down your baseline anxiety.
PracticeAnxiety before an interview, exam, or presentation
How to steady yourself before an interview, exam, or big meeting: what to do…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Low energy and mood
When you've got nothing left and nothing feels good: where to start when even simple feels too much.
The gratitude journal: what to write, how often, and what it can and can't do
How to keep a gratitude journal that doesn't feel fake: what to write, how often, what the meta-analyses…
MoodFunctional freeze: going through the motions while your life sits on pause
You answer the emails, you show up — and inside, life is on pause. What functional freeze means, how it…
MoodBehavioral activation: the key CBT move against low energy
Behavioral activation: how small actions bring energy back when you're flat and low. A step-by-step guide to…
MoodAnhedonia: when nothing feels good anymore and how to bring the color back
Anhedonia is the loss of pleasure in depression and burnout. We explain the mechanism and give you concrete…
MoodApathy and no energy: when you "don't feel like doing anything"
Apathy isn't laziness or weakness. We break down why willpower doesn't help when you're emotionally…
MoodCan't get out of bed: why starting the day is so hard and how to help yourself
Why mornings feel so heavy with apathy and depression. We break down the "morning…
MoodMorning anxiety: why it hits the moment you wake up and how to ease into the day
We break down the morning cortisol surge and the habit of waking up into catastrophizing. A plan for your first 20…
MoodThe Sunday scaries: why the night before the workweek hits and what to do
Why Sunday evening turns into dread and gloom before work. We explain the mechanism and give you…
MoodCoping with loss: how to move through grief and slowly come back to life
How to survive the loss of someone close: the stages of grief, how normal grieving differs from getting stuck, and techniques…
MoodCrying for no reason: why it happens and what actually helps
Randomly crying and don't know why? Learn what's really behind crying spells: built-up stress, sleep debt…
MoodWinter blues: why your mood sinks when the days get short, and what actually helps
Feel low every fall and winter? Why short days drag your mood down, how to tell winter blues from seasonal…
MoodBirthday depression: why your own big day can make you sad
Dreading your birthday? Why it brings sadness instead of joy: the year-in-review, high expectations…
MoodPostpartum anxiety: what's normal, and when to reach out for help
New-baby worry is almost universal, but where's the line? Learn the signs of postpartum anxiety, the red…
MoodPet loss: how to grieve the death of a pet when it feels like no one gets it
Pet loss grief is real grief. Why losing a pet hurts so much, how to handle guilt after euthanasia, and…
MoodEmotional numbness: when you feel nothing and life goes by behind glass
Feel numb, flat, like life's behind glass? Learn why your mind switches off emotions to protect you, and a…
MoodMood swings: why you go from high to low, and how to smooth them out
Mood swinging from high to low in hours, then guilt and exhaustion? What's behind mood swings, CBT skills…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Self-esteem and self-criticism
The inner critic, perfectionism, and the fear of judgment.
Positive affirmations: why they can backfire, and what to say to yourself instead
Repeating "I'm lovable" made people with low self-esteem feel worse in one study. What helps more: values…
GuideThe self-compassion break: three lines for the moment you're hardest on yourself
Kristin Neff's self-compassion break in three lines: what to say in a hard moment, how to make the words your…
GuideRejection sensitivity: when small slights land like body blows
One short reply and the whole day tilts. What rejection sensitivity is, why it often travels with ADHD, and…
Self-esteemSelf-compassion: how to be on your own side
A practical guide to self-compassion: its three pillars, everyday exercises, and an answer to "isn't this just…
Self-esteemImposter syndrome: why success feels like luck and how to stop fearing exposure
Imposter syndrome: where the fear of being found out comes from and the cognitive distortions behind it…
Self-esteemThe inner critic: where the harsh voice in your head comes from and how to tame it
Where self-criticism comes from, how the inner critic works, and what to do about it with CBT. Concrete…
Self-esteemPerfectionism: when "it has to be perfect" gets in the way of living and working
Perfectionism is an anxiety strategy, not a personality trait. We unpack its link to the fear of mistakes,…
Self-esteemFear of judgment: how to stop living for other people's opinions
The fear of judgment and what others think: the mechanisms, CBT techniques, and behavioral experiments. How to step out…
Self-esteemHow to stop feeling guilty: a step-by-step CBT guide
Healthy guilt vs. the kind that just gnaws at you, the responsibility pie, and repair instead of…
Self-esteemShame vs. guilt: what's the difference, and how do you heal shame?
Guilt says you did something bad. Shame says you are bad. Learn where toxic shame comes from, how the shame…
Self-esteem"Nobody needs me": where the feeling comes from, and why it's lying to you
Feeling like nobody needs you? That's usually a thinking trap, not a fact. See how your brain filters out…
Self-esteemFear of public speaking: why the stage scares almost everyone, and how to train it down with CBT
Why public speaking tops fear rankings, what's happening in your body on stage, and a CBT plan: prep…
Self-esteemSelf-sabotage: why you wreck the things you actually want, and how to stop
Self-sabotage isn't laziness. It's protection from failure. See the forms it takes and CBT tools: the…
Self-esteemHealing after gaslighting: how to trust yourself again
What gaslighting is, how to tell it happened to you, and the first CBT steps to rebuild trust in your own…
Self-esteemBody image anxiety: how to stop fighting your body
Why the mirror sets off self-criticism and filtered feeds fuel body image anxiety. See the…
Self-esteemEnvy: why it stings and how to make it useful
Envious of a friend or coworker, then ashamed of it? Learn why envy happens, how it differs from jealousy…
Self-esteemHow to build self-esteem: a step-by-step CBT guide
Compliments bounce off and everyone seems ahead? Learn the signs of low self-esteem and how to build it…
Self-esteemPeople-pleasing: how to stop living for everyone else's approval
Why you say yes before you've thought about it and apologize when it's not your fault. A CBT look at…
Self-esteemSensitive to criticism: why feedback stings so much, and what to do about it
Does gentle feedback feel like a gut punch? Learn why criticism hits so hard, how to separate feedback from…
Self-esteemHighly sensitive person: what it is, and how to live well with it
Are you a highly sensitive person? Learn what HSP means, how it differs from anxiety, and how to manage…
PracticePhone call anxiety: why dialing feels scarier than texting, and how to change it
Dread making phone calls? Learn why calling feels scarier than texting, plus a CBT exposure ladder, call…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Work and burnout
Anxiety around work, boundaries, and recovery.
Video call fatigue: why a day of calls empties you, and what to change
You sat in a chair all day and feel wrecked anyway. Why video calls cost more than real meetings, and…
WorkRecovering from burnout: a plan to get your energy back
The three stages of burnout and why a vacation doesn't fix it. A realistic recovery plan built on boundaries, values, and…
WorkWork anxiety: the fear of emails, calls, and messages from your boss
Scared to open an email from your boss? Avoiding calls? We break down the mechanism of work anxiety…
WorkAnxious procrastination: why we put off exactly what matters and how to get moving
Procrastination is often about anxiety, not laziness. CBT tools: breaking tasks down, lowering the stakes,…
WorkMom burnout: signs and what actually helps
"Am I a bad mom or just tired?" Why staying home with a baby burns you out, how it differs from PPD,…
Work"I want to quit everything": what's really behind the urge, and what to do next
Want to quit everything? Why decisions made at peak exhaustion backfire, plus a CBT plan: the 72-hour…
WorkJob interview anxiety: why interviews feel so scary and how to stay clear-headed in the room
Interviews scarier than exams? Defuse worst-case thoughts with CBT, prep without cramming, and get through…
WorkFeeling overwhelmed: what to do when everything hits at once
When everything hits at once and your brain locks up, that's overwhelm, not weakness. First aid in the…
WorkNew job anxiety: how to survive your first weeks and the probation period
Starting a new job and can't shake the anxiety? Learn why the first weeks feel so hard, how to reframe…
WorkCan't relax: why you can't rest, and how to give yourself permission
Guilt when you rest, anxiety when you slow down, vacations that feel like a to-do list. Why you can't relax…
WorkLosing your job: how to cope with a layoff and not lose yourself
A layoff hits your identity and your paycheck at once. Learn the stages, the thinking traps, and CBT first…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
DBT and ACT skills
Concrete skills for regulation, acceptance, and living by your values.
DBT mindfulness skills: what to do with your attention, and how to do it
DBT mindfulness skills in everyday words: observe, describe, participate and the three how skills, with…
SkillsChain analysis in DBT: retrace one behavior link by link and find where you could have stepped off
How to do a DBT chain analysis on paper: vulnerabilities, the prompting event, each link, consequences and…
SkillsPros and cons in DBT: four boxes to fill in before the urge hits
The DBT pros and cons skill for crisis urges: how to fill in the four-box worksheet, a worked example, how it…
SkillsIMPROVE the moment in DBT: seven ways to make a painful stretch easier to bear
IMPROVE the moment, a DBT crisis skill, letter by letter: imagery, meaning, prayer, relaxing, one thing…
SkillsWise Mind ACCEPTS in DBT: seven places to put your attention until the worst of it passes
Wise Mind ACCEPTS, the DBT distraction skill, letter by letter: examples for a crisis moment, when…
SkillsUrge surfing: how to ride out a craving without obeying it or fighting it
Urge surfing means riding out a craving as it rises, peaks and fades, without acting on it or fighting it. A…
SkillsThe DEAR MAN skill in DBT: ask for what you need without caving or blowing up
DEAR MAN, the DBT skill for asking for what you need or saying no: what each letter means, four example…
SkillsCheck the Facts in DBT: does your emotion fit the situation?
The DBT Check the Facts skill in six questions: when fear, anger, shame or jealousy fits the facts, four…
SkillsThe self-soothe skill in DBT: comfort for a moment you can't fix yet
How the DBT self-soothe skill uses sight, sound, smell, taste and touch to get you through a painful moment…
SkillsThe STOP skill in DBT: a pause between the urge and the action
The DBT STOP skill: Stop, Take a step back, Observe, Proceed mindfully. What each step means, when to use it…
SkillsLeaves on a stream: how to watch a thought float past without chasing it
The ACT leaves on a stream exercise with a script you can follow alone, fixes for common snags, and a summary of what…
SkillsThe TIPP skill: getting through an unbearable moment
A detailed breakdown of the DBT TIPP skill: temperature, intense exercise, breathing, relaxation. How to ride out the peak of an emotion…
SkillsRadical acceptance: how to let go of fighting reality
The DBT skill of radical acceptance: the difference between accepting and approving, why the secondary pain is worse…
SkillsEmotion regulation in DBT: how to name, understand, and ease strong feelings
DBT emotion-regulation skills: recognizing emotions, reducing vulnerability, checking…
SkillsWise mind: the balance point between emotion and reason in DBT
What wise mind is in DBT, how to find the balance point between feelings and logic, and how to make…
SkillsValues in acceptance and commitment therapy (ACT): how to choose a direction when you have no motivation
How to work with values in ACT: exercises to clarify what matters, techniques for choosing a direction,…
SkillsOpposite action: how to ease fear and sadness by doing the opposite of the urge
Opposite action is a DBT skill: when an emotion doesn't fit the situation, act against its…
SkillsCognitive defusion (ACT): learning to watch your thoughts from a distance
Cognitive defusion from acceptance and commitment therapy: techniques to see a thought as just…
SkillsPersonal boundaries: how to say no without guilt and avoid burnout
How to say no without guilt: DBT assertiveness skills, the difference between a request and manipulation,…
SkillsStress eating: why you crave food when you're stressed, and how to stop
Stress eating isn't a willpower problem. Learn why food soothes so fast, how to tell emotional hunger from…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Anxiety and everyday life
Money, the news, moving, loss: the stuff of real, present-day life.
Time anxiety: always behind, even when nothing is due
Dread at the to-do list, guilt during rest, the sense that life is leaking away. Where time anxiety comes…
LifeFeeling behind in life: the timeline you're failing was never yours
Everyone your age seems to have the house, the ring, the title. Why 'behind' comes from a timeline you never…
LifeRetirement anxiety: when the finish line looks like a cliff edge
Retirement removes structure, status, and your answer to 'what do you do?' Why that stirs anxiety, and how to…
LifeThe empty nest: grief, worry, and the question of who you are now
The kids moved out and the house went quiet. How to separate grief for the role from worry about them, plus…
LifeCaregiver burnout: caring for a parent without disappearing
Caring for an aging parent while your own life shrinks: why irritation brings shame, why breaks are part of…
LifeHigh-functioning anxiety: when holding it together is the exhausting part
You hit every deadline while your chest stays tight. Why success never quiets high-functioning anxiety, what…
LifeFinancial anxiety: how to live when money is tight
How to tell real money moves apart from anxious rumination about money. CBT and DBT techniques for…
LifeNews anxiety and doomscrolling
Why your brain gets stuck on alarming news and how to set up healthy media habits without guilt. Real…
LifeThe anxiety of moving and emigrating: culture shock, loneliness, and losing your footing
Culture shock, loneliness, grieving your old life: how psychology explains the anxiety…
LifeFOMO: the fear of missing out, and how to stop chasing everything at once
FOMO: the fear of missing out. Why your feed shows everyone's highlight reel, where it hurts, and how to…
LifeClimate anxiety: how to cope with eco-anxiety without burning out
Eco-anxiety is a normal response to a real problem, not a disorder. A CBT guide to telling worry from…
LifePhone addiction: why it pulls you in, and how to loosen its grip
Why your phone keeps pulling you back for hours, what it's costing you, and how to loosen its grip without…
Online courseReducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.
Relationships and closeness
Breakups, jealousy, boundaries, and fights: how anxiety runs your relationships.
Making friends as an adult: why it stopped happening by itself
No dorm, no built-in crowd: friendship after 30 stopped happening by itself. Why it got hard, and a concrete…
RelationshipsWhen a friendship ends: grieving the breakup nobody treats like one
When a close friendship ends, there's no ritual and little sympathy. Why it hurts this much, and CBT steps…
RelationshipsLimerence: when a crush takes over your head, and how to take it back
Rereading their texts, mood hanging on one emoji. What limerence is, why an uncertain crush hooks so hard…
RelationshipsThe situationship: when not knowing what you are becomes its own anxiety
You're together, but it has no name, and asking feels dangerous. Why undefined relationships breed anxiety…
RelationshipsBeing ghosted: why the silence hurts this much, and how to close the loop yourself
Ghosted by a date, a friend, or an employer? Why silence hurts worse than a clean no, and CBT steps to close…
RelationshipsAfter a breakup: how to move through the pain without getting stuck in it
How to get through a breakup: the stages of grieving, CBT and ACT techniques, and how to tell…
RelationshipsFear of abandonment: where it comes from and how to stop bracing for a breakup
The fear of being left: the causes, the behavioral traps (control, jealousy, self-sacrifice)…
RelationshipsJealousy and obsessive thoughts about your partner: how to break the cycle of suspicion
Jealousy as anxiety and rumination: why checking doesn't help, how to work with the cognitive…
RelationshipsRelationship anxiety: why doubts hit and how to stop controlling everything
Anxious attachment, looking for proof of love, overthinking. We break down the mechanisms and give you…
RelationshipsConflict avoidance: why we stay silent and bottle up resentment, and how to speak up about what matters
We break down the fear of conflict and passive aggression. DBT and CBT skills for hard conversations: how to…
RelationshipsSnapping at the people closest to you: why we lash out at family and how to stop
Why we lash out at the people we love, and how to stop. The mechanisms, CBT techniques, and a plan…
RelationshipsAnger and outbursts: how to stop blowing up and stay in control
The anatomy of an anger outburst, the triggers, and the thoughts that fuel it. CBT pause-and-reframe techniques for anyone who…
RelationshipsAnxious attachment style: signs and how to heal it
The fear of being left, the need for reassurance, the highs and lows. The four attachment styles,…
RelationshipsEmotional dependency: signs you're emotionally dependent on your partner, and how to break free
Does one person's mood decide your whole day? Learn the signs of emotional dependency, how it differs from…
RelationshipsResentment: why it sticks for years, and how to finally let it go
Still replaying what they did years later? Learn why resentment sticks, how holding a grudge keeps you…
RelationshipsTeen anxiety: how parents can actually help, and what quietly makes it worse
Teen moodiness or anxiety? Spot teenage anxiety symptoms, avoid the accommodation trap, and learn how to…
RelationshipsDating anxiety: how to stop dreading dates and actually enjoy them
Why dates trigger anxiety and what to do about it: pre-date spirals, endless texting, the spotlight effect…
RelationshipsFear of commitment: why you pull away, and how to work with it
Fear of commitment: why you pull away when things get serious, where it comes from, what to do on both…
RelationshipsPassive aggression: how to spot it in yourself and what to do
The silent treatment, sarcasm, dragging your feet. Learn where passive aggression comes from and how to…
RelationshipsAnger at your kids and the guilt after: why it happens and what helps
You lost your temper with your child and the guilt is crushing. Why almost every parent feels this, what to…
RelationshipsHow to get over being cheated on: what's happening to you and what helps
Cheated on and can't stop replaying it? Why infidelity hurts so much, how to survive the first weeks, and…
RelationshipsAvoidant attachment: what it looks like from both sides, and what helps
What avoidant attachment looks like from both sides: signs of a dismissive avoidant style, deactivating…
RelationshipsHow to get through a divorce: the stages, the setbacks, and what helps
Divorce ranks near the top of life's most stressful events, even when leaving is right. The stages of…
RelationshipsLoneliness: why it hits even when you're around people, and how to deal with it
Feeling lonely even around people? Learn what loneliness really is, how the isolation spiral works, and how…
RelationshipsToxic relationship signs: what they look like and what to do about them
Feel worse after every conversation with your partner? Learn the toxic relationship signs: gaslighting…
RelationshipsFear of being alone: why it keeps you stuck, and how to loosen its grip
Fear of being alone can keep you in bad relationships and settling for less. Learn where it comes from and…
RelationshipsTrust issues: how to trust again after betrayal
How to trust again after betrayal or being cheated on: why checking and control backfire, how to tell…
Choosing an app
Two popular CBT chat apps have closed. What happened, and what to look for next.
Youper has shut down: what to use instead
Youper closed on September 30, 2026, and user data is being deleted. What to check in a replacement, with three options compared.
GuideWoebot is gone: what to use instead
Woebot retired its app in June 2025. What happened to old accounts, and how to choose a CBT chat app.
Coming soon
- Toxic relationships topic
- Fear of flying topic
- Insomnia: the CBT approach topic
Reducing Anxiety
Catch anxiety early, before it sets the tone for your whole day. Five modules, the first one free.