# Anxiety Aid Tools Free, research-backed anxiety and mental-health self-help tools: breathing and grounding exercises, validated self-tests, and CBT/DBT worksheets. No signup required. ## Exercises & Tools - [2-Minute Breathing Exercise](https://anxietyaidtools.com/breathing): Free guided breathing exercise using 4:6 breathing pattern. Activates parasympathetic nervous system to reduce anxiety and stress naturally. - [Guided Breathing Exercise](https://anxietyaidtools.com/guided-breathing): Extended guided breathing exercises with gentle guidance. 5-10 minute sessions for deeper relaxation and anxiety management. - [5-4-3-2-1 Grounding Technique](https://anxietyaidtools.com/grounding): Free grounding exercise using your 5 senses to calm anxiety and panic. Evidence-based technique for immediate stress relief. - [Progressive Muscle Relaxation](https://anxietyaidtools.com/progressive-muscle-relaxation): Free guided muscle relaxation exercise. Release physical tension and anxiety through systematic muscle relaxation techniques. - [Peaceful Visualization](https://anxietyaidtools.com/peaceful-visualization): Guided visualization exercises for anxiety relief. Journey to calming places in your mind for stress reduction and relaxation. - [Relaxing Sounds](https://anxietyaidtools.com/relaxing-sounds): Curated immersive soundscapes designed to help you focus, sleep, and find calm. Free ambient sounds for anxiety relief and relaxation. - [Sound Therapy - Healing Frequencies for Anxiety](https://anxietyaidtools.com/sound-therapy): Free sound therapy with healing frequencies and binaural beats. Deep relaxation audio for anxiety and stress relief. - [Thought Labeling](https://anxietyaidtools.com/thought-labeling): Interactive anxiety thought categorization tool. Identify and label anxious thoughts to reduce their emotional impact. - [Path Tracing - Mindful Drawing Exercise](https://anxietyaidtools.com/path-tracing): Interactive path tracing exercise for anxiety relief. Draw and follow patterns with your finger to focus attention and calm your mind. - [Sensory Tools - Interactive Anxiety Relief Games](https://anxietyaidtools.com/sensory-tools): Collection of tactile sensory tools including bubble popping, stress ball, and fidget spinner. Free interactive games for anxiety relief and stress management. - [Stress Relief Bubbles - Interactive Game](https://anxietyaidtools.com/stress-relief-bubbles): Interactive bubble popping game for stress relief and anxiety management. Satisfying sensory experience for tension release. - [Interactive Stress Ball - Drag & Throw for Anxiety Relief](https://anxietyaidtools.com/stress-ball): Interactive virtual stress ball game. Drag, throw, and bounce for immediate stress relief and anxiety management. Free therapeutic tool. - [Online Fidget Spinner - Calming Motion for Restless Energy](https://anxietyaidtools.com/fidget-spinner): Minimal virtual fidget spinner with realistic momentum. Drag to spin, release to settle, and give restless hands a steady outlet. ## Self-Tests - [ADHD Test for Adults (ASRS)](https://anxietyaidtools.com/self-tests/adhd): Free ADHD test for adults — 18 questions, about 4 minutes, instant results. Based on the ASRS screening tool developed by the World Health Organization. - [Perfectionism Test (APS-R)](https://anxietyaidtools.com/self-tests/perfectionism): Free perfectionism test — 23 questions, about 5 minutes, instant results. Based on the Almost Perfect Scale-Revised (APS-R) used in perfectionism research. - [Resilience Test (BRS)](https://anxietyaidtools.com/self-tests/resilience): Free resilience test — 6 questions, about 2 minutes, instant results. Based on the Brief Resilience Scale, measuring how quickly you bounce back from stress. - [Burnout Test](https://anxietyaidtools.com/self-tests/burnout): Free burnout test — 10 questions, about 3 minutes, instant results. Checks the key signs of chronic work stress and exhaustion identified by research. - [Imposter Syndrome Test (CIPS)](https://anxietyaidtools.com/self-tests/impostor-syndrome): Free imposter syndrome test — 20 questions, about 4 minutes, instant results. Based on the Clance Impostor Phenomenon Scale (CIPS), the original measure. - [Depression, Anxiety & Stress Test (DASS-21)](https://anxietyaidtools.com/self-tests/depression-anxiety-stress): Free combined depression, anxiety and stress test — 21 questions, about 5 minutes, three scores in one. Based on the clinically validated DASS-21. - [Attachment Style Test (ECR)](https://anxietyaidtools.com/self-tests/attachment-style): Free attachment style test — 36 questions, about 8 minutes, instant results. Based on the ECR scale: find out if you lean secure, anxious, or avoidant. - [Anxiety Test (GAD-7)](https://anxietyaidtools.com/self-tests/anxiety): Free anxiety test — 7 questions, about 2 minutes, instant results. Based on the GAD-7, the screening tool clinicians use to check anxiety severity. - [Intolerance of Uncertainty Test (IUS-12)](https://anxietyaidtools.com/self-tests/intolerance-of-uncertainty): Free intolerance of uncertainty test — 12 questions, about 3 minutes, instant results. Based on the IUS-12, the standard short measure of how you handle not knowing. - [Procrastination Test (GPS)](https://anxietyaidtools.com/self-tests/procrastination): Free procrastination test — 20 questions, about 4 minutes, instant results. Based on Dr. Clarry Lay's General Procrastination Scale. - [Locus of Control Test (IPC)](https://anxietyaidtools.com/self-tests/locus-of-control): Free locus of control test — 24 questions, about 5 minutes, instant results. Based on the Levenson IPC Scale: who steers your life — you, others, or chance? - [Insomnia Test (ISI)](https://anxietyaidtools.com/self-tests/insomnia): Free insomnia test — 7 questions, about 2 minutes, instant results. Based on the Insomnia Severity Index sleep specialists use to assess sleep problems. - [Psychological Distress Test (K10)](https://anxietyaidtools.com/self-tests/psychological-distress): Free psychological distress test — 10 questions, about 3 minutes, instant results. Based on the Kessler K10 scale used in mental health screening worldwide. - [Social Anxiety Test (LSAS)](https://anxietyaidtools.com/self-tests/social-anxiety): Free social anxiety test — rate fear and avoidance in 24 situations, about 8 minutes, instant results. Based on the Liebowitz Social Anxiety Scale (LSAS). - [Mindfulness Test (MAAS)](https://anxietyaidtools.com/self-tests/mindfulness): Free mindfulness test — 15 questions, about 4 minutes, instant results. Based on the Mindful Attention Awareness Scale: how often are you on autopilot? - [People-Pleasing Test (MLAMS)](https://anxietyaidtools.com/self-tests/people-pleasing): Free people-pleasing test — 20 questions, about 4 minutes, instant results. Based on the Martin-Larsen Approval Motivation Scale used in research. - [OCD Test (OCI-R)](https://anxietyaidtools.com/self-tests/ocd): Free OCD test — 18 questions, about 4 minutes, instant results. Based on the Obsessive-Compulsive Inventory-Revised (OCI-R) used by clinicians worldwide. - [PTSD Test (PC-PTSD-5)](https://anxietyaidtools.com/self-tests/ptsd): Free PTSD test — 5 questions, about 1 minute, instant results. Based on the PC-PTSD-5 screen developed by the U.S. Department of Veterans Affairs. - [Panic Attack Test (PDSS-SR)](https://anxietyaidtools.com/self-tests/panic-attacks): Free panic attack test — 7 questions, about 2 minutes, instant results. Informed by the symptom domains of the Panic Disorder Severity Scale (PDSS-SR). - [Depression Test (PHQ-9)](https://anxietyaidtools.com/self-tests/depression): Free depression test — 9 questions, about 2 minutes, instant results. Based on the PHQ-9, the screening tool doctors use to check depression severity. - [Excessive Worry Test (PSWQ)](https://anxietyaidtools.com/self-tests/excessive-worry): Free excessive worry test — 16 questions, about 4 minutes, instant results. Based on the Penn State Worry Questionnaire, the standard measure of chronic worry. - [Stress Level Test (PSS-10)](https://anxietyaidtools.com/self-tests/stress): Free stress level test — 10 questions, about 3 minutes, instant results. Based on the Perceived Stress Scale (PSS-10), the most widely used stress measure. - [Assertiveness Test (RAS)](https://anxietyaidtools.com/self-tests/assertiveness): Free assertiveness test — 30 questions, about 6 minutes, instant results. Based on the Rathus Assertiveness Schedule: boundaries, saying no, speaking up. - [Self-Esteem Test (RSES)](https://anxietyaidtools.com/self-tests/self-esteem): Free self-esteem test — 10 questions, about 2 minutes, instant results. Based on the Rosenberg Self-Esteem Scale, psychology's most used self-esteem measure. - [Self-Compassion Test (SCS)](https://anxietyaidtools.com/self-tests/self-compassion): Free self-compassion test — 26 questions, about 6 minutes, instant results. Based on Dr. Kristin Neff's Self-Compassion Scale, the standard in the field. - [Physical Symptoms Test (SSS-8)](https://anxietyaidtools.com/self-tests/physical-symptoms): Free physical symptoms test — 8 questions, about 2 minutes, instant results. Based on the SSS-8 scale for body symptoms like pain, fatigue, and dizziness. - [Life Satisfaction Test (SWLS)](https://anxietyaidtools.com/self-tests/life-satisfaction): Free life satisfaction test — 5 questions, about 1 minute, instant results. Based on the Satisfaction With Life Scale, psychology's standard measure. - [Well-Being Test (WHO-5)](https://anxietyaidtools.com/self-tests/wellbeing): Free well-being test — 5 questions, about 1 minute, instant results. Based on the WHO-5 Well-Being Index from the World Health Organization. ## Worksheets - [5-4-3-2-1 Sensory Reset](https://anxietyaidtools.com/worksheets/5-4-3-2-1-grounding): A research-backed grounding technique that uses your five senses to anchor you in the present moment during anxiety or panic. - [7-Column Thought Record](https://anxietyaidtools.com/worksheets/cbt-thought-record): A foundational CBT tool to catch, check, and change unhelpful thoughts by examining evidence and creating balanced perspectives. - [Fear Ladder](https://anxietyaidtools.com/worksheets/fear-ladder): A systematic exposure hierarchy to help you face your fears gradually, building confidence one step at a time. - [Safety Plan](https://anxietyaidtools.com/worksheets/safety-plan): A personalized crisis intervention tool based on the Stanley-Brown Safety Planning Intervention to help you navigate moments of emotional crisis. - [The Worry Tree](https://anxietyaidtools.com/worksheets/worry-tree): A powerful flowchart to distinguish between actionable and hypothetical worries. - [Behavioral Activation Schedule](https://anxietyaidtools.com/worksheets/behavioral-activation-schedule): A fundamental CBT tool for planning activities that provide mastery and pleasure to combat low mood. - [Window of Tolerance](https://anxietyaidtools.com/worksheets/window-of-tolerance): Understand your nervous system's capacity to handle stress and learn to stay within your optimal zone of arousal. - [Decisional Balance Sheet](https://anxietyaidtools.com/worksheets/decisional-balance): A classic motivational tool to help you explore the pros and cons of making a change versus staying as you are. - [TIPP Skills for Distress Tolerance](https://anxietyaidtools.com/worksheets/tipp-skills): Rapid physiological techniques to lower extreme emotional arousal and prevent crisis behavior. - [STOP Skill Worksheet](https://anxietyaidtools.com/worksheets/stop-skill): A four-step mindfulness technique to prevent impulsive actions and maintain control during emotional triggers. - [Circle of Control](https://anxietyaidtools.com/worksheets/circle-of-control): A practical CBT-inspired worksheet for sorting worries into what you can control, influence, and release. - [ABC Model Worksheet](https://anxietyaidtools.com/worksheets/abc-model): A foundational CBT worksheet for separating events, beliefs, and emotional consequences before choosing a balanced response. - [SMART Goals Planner](https://anxietyaidtools.com/worksheets/smart-goals-planner): A structured planning worksheet that turns broad intentions into specific, realistic, and time-bound next steps. - [Wise Mind Map](https://anxietyaidtools.com/worksheets/wise-mind): A DBT worksheet for balancing emotional signals and practical facts before choosing an effective response. - [DEAR MAN Script](https://anxietyaidtools.com/worksheets/dear-man-script): A DBT communication worksheet for preparing clear requests, boundaries, and negotiation points before hard conversations. - [Sleep Hygiene Checklist](https://anxietyaidtools.com/worksheets/sleep-hygiene-checklist): A practical sleep worksheet for choosing consistent daytime, evening, bedroom, and wake-time habits that support better rest. - [Coping Skills Worksheet](https://anxietyaidtools.com/worksheets/coping-skills-worksheet): A practical coping skills worksheet for choosing body, mind, action, connection, and soothing strategies before stress builds. - [Anxiety Triggers Worksheet](https://anxietyaidtools.com/worksheets/anxiety-triggers-worksheet): A simple anxiety trigger tracker for mapping situations, body signals, thoughts, actions, and helpful responses. - [Values Bullseye](https://anxietyaidtools.com/worksheets/values-bullseye): Map how closely your daily actions match what matters most. - [Self-Compassion Break](https://anxietyaidtools.com/worksheets/self-compassion-break): Respond to a difficult moment with steadier, kinder language. - [Worry Time Log](https://anxietyaidtools.com/worksheets/worry-time-log): Postpone repetitive worries and return to them on purpose. - [Panic Attack Diary](https://anxietyaidtools.com/worksheets/panic-attack-diary): Track episodes, body sensations, thoughts, and recovery steps. - [Social Experiment Log](https://anxietyaidtools.com/worksheets/social-anxiety-experiment-log): Test social predictions with small, planned behavioral experiments. - [Core Beliefs Reset](https://anxietyaidtools.com/worksheets/core-beliefs-modification): Build a balanced belief from evidence, not old assumptions. - [Positive Data Log](https://anxietyaidtools.com/worksheets/positive-data-log): Collect daily evidence that supports a balanced self-view. - [Boundary Setting Map](https://anxietyaidtools.com/worksheets/boundary-setting-map): Clarify limits, needs, and requests before a hard conversation. - [Sleep Diary](https://anxietyaidtools.com/worksheets/sleep-diary): Track sleep patterns for one week using clear daily entries. - [Problem Solving Planner](https://anxietyaidtools.com/worksheets/problem-solving-planner): Turn an overwhelming problem into options, choices, and action.