Free tools you can use right now
You don't have to book an appointment to start getting clarity. These tools are free, private, and yours to use whenever you need them. Nothing is stored on our servers. Nothing requires a signup.
Understand what is happening
Not sure what you are dealing with? These tools help you put a name to the pattern without needing a diagnosis or a therapist appointment first.
Is This OCD?
10 questions. 3 minutes. Clinically-informed self-assessment that helps you understand if what you are experiencing fits an OCD pattern. Personalized results with next steps.
Take the assessmentMental Compulsion Detector
Most people think compulsions are only physical. This tool identifies 15 mental rituals you might be doing without realizing they are compulsions. The ones nobody talks about.
Detect hidden patternsCompulsion Cost Calculator
Adjust sliders for 7 compulsion categories and see exactly how many hours, days, and work weeks per year OCD is taking from you. The number changes people.
Calculate the costEmetophobia Screener
Nobody likes throwing up. But emetophobia is not about disliking it. 12 questions to help you understand if your fear of vomiting has crossed the line from preference to phobia.
Take the screenerBreak the cycle
You already know the patterns. These tools help you interrupt them in real time, without needing to wait for your next session.
Reassurance Checker
About to ask "are you sure?" for the third time today? Walk through 4 questions that help you figure out if you are seeking information or feeding a compulsion. No reassurance given. Pattern recognition only.
Check it nowThought Loop Interrupter
Stuck replaying the same thought? This tool walks you through recognizing whether you are problem-solving or ruminating. Spoiler: if the answer never holds, it is a loop, not a problem.
Interrupt the loopIn the moment
Sometimes you need something right now. Not a blog post. Not a deep breath. Something that meets you where you are.
Panic Attack Timer
Mid-panic and need something immediate? This is not a breathing exercise. It is a count-up clock that proves time is passing, shows you physiological facts at intervals, and reminds you that you have survived every single one of these before.
Start the timerThe Spiral Notebook
A guided thought journal for when your brain will not shut up. Walk through the thought step by step: what happened, what you felt, what the thought is telling you, and what is actually true. Private, instant, no account needed.
Open the notebookA note about these tools
These tools are educational resources, not clinical assessments or therapy. They do not create a therapist-client relationship. If you are in crisis, please call or text 988.