Guided Breathing
Use "Box Breathing" to calm your nervous system. Inhale (4s), hold (4s), exhale (4s), hold (4s).
5-4-3-2-1 Grounding
Bring yourself to the present moment. This uses your five senses to reduce overwhelming feelings.
Affirmation Generator
Shift your focus with a positive thought. Sometimes a small reminder can make a big difference.
Perspective Shift
Social anxiety can make us assume the worst. Use this tool to see a new way to look at things.
Thought Challenger (CBT)
Anxious thoughts are often automatic and not 100% true. Use this tool to examine your anxious thought and find a more balanced perspective. Your helpful thoughts will be saved to your library.
Exposure Planner ("Tiny Brave Steps")
Graduated exposure is a core skill for overcoming anxiety. Plan a small, brave step, predict your fear, and see how it actually goes. This is about trying, not succeeding.
Self-Check-In
Gently notice your feelings without judgment. Tracking patterns helps build self-awareness.
Recent Check-Ins
Self-Compassion Break
An exercise to offer yourself kindness, especially when you're feeling ashamed or self-critical about your anxiety.
My Helpful Thoughts
Revisit the balanced thoughts you've created. Repetition helps these new perspectives feel more natural over time.