- ⏱️ Time: 30–60s
- 🧠 Method: 0–10 self-rating
- 📈 Use: track trends
- 🔒 Privacy: saved in your browser
Anxiety Scale Self-Check (0–10) – Free CBT Tool & Tracker
Slide to rate anxiety (0 = none, 10 = extreme). Add a short note, tag the context, and save. Entries are stored locally so you can spot patterns over time.
No entries yet.
How to use
- Check in 1–2× daily (morning/evening) and before/after a coping tool (e.g., grounding, box breathing).
- Tag the context so patterns stand out (sleep, email, meetings, social).
- Review weekly: export CSV, notice triggers, and keep what helps.
- Bookmark this page so your ratings stay easy to log.
This is a self-help tracker, not a diagnosis.