Free resources
Anxiety, fear & OCD
Understand the alarm, then face what you avoid, one step at a time.
Anxiety, fear & OCD resources
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LearnAnxiety reappraisal
Understanding what the body is doing before a big moment, and how the meaning we give it can matter.
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LearnThe anxiety curve
What can happen to anxiety when we stay with it, and when we escape.
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LearnThe worry cycle
Understand how worry keeps itself going — and where you can begin to interrupt the cycle.
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LearnThe panic cycle
How a harmless bodily sensation can spiral into a full panic response, step by step.
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PracticeGetting used to the sensations
Practising feared body sensations to take the fear out of a racing heart or dizziness.
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LearnThe metacognitive model of GAD
A formulation of how worry is maintained in generalised anxiety disorder.
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PracticeThe avoidance ladder
Face what you have been avoiding one manageable step at a time.
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PracticeThe fear ladder
Build an exposure hierarchy and climb it in small, planned steps.
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ReflectExposure hierarchy builder
A step-by-step plan for ERP: list the triggers, rate the distress, order the work.
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LearnUnderstanding OCD
The cycle of obsessions and compulsions, the common themes, and what helps.
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LearnIntrusive thoughts
Why unwanted thoughts happen, and why having a thought doesn't mean you want it or will act on it.
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LearnBreaking the OCD cycle
What can happen when you face the fear without the ritual, checking or reassurance.
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ReflectOCD tracking form
Log the trigger, the obsession, the urge and what you did instead, as it happens.
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PracticeRiding out the urge
An in-the-moment guide for resisting a compulsion: urges rise, peak and fall on their own.
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LearnFear of flying
Understanding aviophobia, and how it is worked through.
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LearnFear of spiders
Understanding arachnophobia, one of the most common specific phobias, and how it is treated.
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LearnUnderstanding emetophobia
A fear of vomiting is more common than many realise, and it can improve with the right support.
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LearnClark and Wells' model of social anxiety
The cycle that keeps social anxiety going: inward attention and safety behaviours that stop fears being tested.
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LearnThe struggle switch
An ACT metaphor from Russ Harris: fighting painful feelings, or making room for them.
These resources are for general education and self-reflection, not a substitute for individual psychological assessment or therapy. If you are in crisis, feel unsafe, or may harm yourself or someone else, please contact emergency services or go to the nearest emergency department.