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AnxietyAidTools

Evidence-based mental health tools

Self Assessments

Science-backed screening tools to help you understand your mental well-being.

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Popular Screening Tests

Anxiety TestGAD-7

Assess worry and physical tension

Depression TestPHQ-9

Check for low mood and loss of interest

Stress TestPSS-10

Measure perceived stress and coping

Sleep Quality TestISI

Assess insomnia and sleep patterns

OCD ScreeningOCI-R

Check for obsessive thoughts and compulsions

ADHD Self-TestASRS

Screen for adult attention and focus patterns

Social Anxiety TestLSAS

Measure anxiety in social situations

Panic Attack TestPDSS-SR

Assess panic symptom frequency and severity

PTSD ScreeningPC-PTSD-5

Check for trauma-related symptoms

Self-Esteem TestRSES

Measure self-worth and confidence levels

Burnout AssessmentBurnout

Evaluate job-related emotional exhaustion

Well-Being IndexWHO-5

Measure general emotional well-being

CBT Worksheets

Download and practice science-backed cognitive behavioral therapy exercises.

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Popular Worksheets

Thought RecordCBT

Identify and challenge negative thoughts

Distinguish active worry from unproductive anxiety

Grounding PracticeDBT

Find calm using sensory awareness cues

Cognitive DistortionsCBT

Learn to recognize common thinking errors

Rank fears and plan gradual exposure steps

Safety PlanCRISIS

Personalized steps for managing acute distress

Circle of ControlACT

Differentiate control from external concerns

Decisional BalanceMI

Evaluate pros and cons of making a change

TIPP Distress ToleranceDBT

Quickly lower emotional arousal physically

STOP TechniqueDBT

Pause and regain composure in stressful moments

Sleep Hygiene ChecklistCBT-I

Optimize habits for restful night's sleep

SMART Goals PlannerCBT

Break goals into structured, actionable steps

Practice Center

Interactive tools, sounds, and physical reset guides.

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Quick Exercises

Breathing ExerciseSOMA

Somatic breathing patterns for calm

Grounding Exercise5-4-3-2-1

Guided 5-4-3-2-1 sensory technique

Guided BreathingPACE

Interactive pace-guided breath pacing

Muscle RelaxationPMR

Progressively release full-body physical tension

VisualizationMIND

Mental imagery for stress relief and peace

Thought LabelingCBT

Acknowledge and detach from busy thoughts

Path TracingCALM

Trace lines with your mouse or finger to focus

Sensory ToolsSENSORY

Tactile tools for quick nervous system resets

Sound TherapyBINAURAL

Binaural beat stimulation for focus or sleep

Stress Relief BubblesPLAY

Pop virtual bubbles to release stress

Stress Ball SimulatorTOY

Squeeze a responsive 3D stress ball

Fidget SpinnerTOY

Spin a virtual fidget toy on screen

Thunderstorm

Thunderstorm

Immersive thunderstorm with rain on concrete, rolling thunder, and dramatic lightning strikes

Anxiety Aid Tools

Your home for mental health tools, worksheets, self-tests, and guided support.

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This site provides general anxiety information and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider for persistent anxiety.

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