Safety Guidelines
AnxietyTools offers free self-help exercises, not therapy or medical care. This page explains what that means in practice, and what to do if something feels wrong.
What AnxietyTools is
AnxietyTools is a small set of free, browser-based exercises for anxious moments: breathing patterns, grounding techniques, and a simple thought diary. They are built from published research on stress and anxiety, and they are meant to be quick and low-effort. That is the whole scope. There is no sign-up, no tracking of your identity, and no attempt to replace a conversation with a real person who knows your situation.
What AnxietyTools is not
This site is not therapy. It is not a diagnostic tool, and it cannot tell you whether what you are experiencing is anxiety, something else, or both. It is not an emergency service, and nobody is reading messages or monitoring how you use these tools in real time. If you are looking for a substitute for professional mental health care, this is not it — think of it as something you might use alongside that care, or while you decide whether to seek it.
If you feel dizzy or light-headed during a breathing exercise
Some breathing exercises involve holding your breath briefly or slowing your breathing rate. For most people this feels calming, but a few people feel light-headed, tingly, or dizzy, especially the first few times. If that happens, stop the exercise, breathe normally, and sit down if you need to. There is no need to push through discomfort — you can try again later at a gentler pace, or skip breath-holding patterns entirely and use a grounding exercise instead.
Breath work can feel uncomfortable before it feels calming
It is common for slow or controlled breathing to feel odd, effortful, or even mildly anxiety-provoking the first time you try it, particularly if you are already keyed up. This does not necessarily mean the exercise is wrong for you. Go at your own pace, keep sessions short, and stop any time it feels more unpleasant than helpful.
Physical symptoms that need a doctor, not a breathing exercise
Anxiety can produce real physical sensations — a racing heart, tight chest, shortness of breath, tingling. But some symptoms deserve a medical check rather than a self-help exercise: chest pain or pressure, fainting or near-fainting, breathlessness that occurs even at rest, or any symptom that is new, severe, or unlike what you have felt before. Please get these checked by a doctor or urgent care rather than assuming they are anxiety. It is always reasonable to rule out a physical cause first.
When it's time to seek professional support
Self-help tools can be useful for everyday tension, but they are not enough on their own if anxiety is frequent, intense, or has started shaping your life — interfering with work, sleep, relationships, or things you used to do without a second thought. Avoiding places, people, or situations because of anxiety is also a sign worth taking seriously. A doctor, therapist, or counselor can offer an actual assessment and options that a website cannot.
If you are in crisis
If you are in immediate danger, thinking about harming yourself, or in a mental health crisis, please contact your local emergency services number or a crisis line in your country right away. AnxietyTools cannot help in an emergency — there is no one monitoring this site in real time, and these exercises are not designed for acute crisis situations. If you don't know your local crisis line, findahelpline.com is a directory that can point you to one wherever you are.
Using these tools alongside professional care
If you are already working with a therapist or doctor, these exercises can be a small addition to that care — something to reach for between sessions. They work best as one part of a broader approach, not as a stand-in for it. If anything on this site conflicts with guidance from a professional who knows your situation, follow their guidance.
Common questions
Can I use AnxietyTools instead of seeing a therapist?
No. These are free self-help exercises for everyday anxious moments, not a replacement for professional care. If your anxiety is frequent, intense, or affecting your daily life, a doctor or therapist can offer an assessment and support that a website cannot provide.
Is my thought diary or personal information sent anywhere?
The tools are designed to run in your browser. See the About and privacy information on this site for details on how each tool handles your input — but the general design intent is to keep what you type on your own device rather than sending it to a server.
What should I do if a breathing exercise makes me feel worse?
Stop the exercise right away, breathe normally, and sit down if you feel dizzy or light-headed. Try a gentler pace next time, or use a grounding exercise instead. If discomfort continues or worsens, consider checking in with a doctor.
What if I think I'm having a medical emergency?
Contact your local emergency services immediately. Do not wait to try a breathing exercise first. Chest pain, fainting, or breathlessness at rest should always be checked by a medical professional.