The Anxiety Doctor

Free tools

The tools

The instruments I use in my practice, rebuilt to work in a browser. Nothing you enter is transmitted or stored anywhere but your own device.

Being rebuilt

These exist today as printable worksheets and are being rebuilt as tools, one at a time.

  • SUD Scale

    The 1–10 distress rating everything else is built on. Learn yours, and the patterns start to show.

  • Anxiety Hierarchy

    Rank what you avoid, from mildly uncomfortable to unthinkable.

  • Cognitive Distortions

    The recurring shapes anxious thinking takes, and how to spot yours.

  • Daily Behaviour Tracking

    What you did, what you avoided, and what it cost you.

  • Weekly Progress Self-Check

    A weekly look back that's harder to argue with than memory.

  • Goals

    What you actually want to be able to do again.

  • Worry Wells

    For worries that regenerate as fast as you answer them.

  • OCD Tree OCD

    How obsessions branch into compulsions, mapped.

  • OCD Fear Structure OCD

    Naming the feared outcome underneath the ritual.

  • P.E.P.A. Analysis Social anxiety

    Preparing for a social exposure, and reviewing it honestly afterwards.

  • Support System Interview

    Bringing the people around you into the work, deliberately.