Free CBT & Therapy Tools · Bohangar
Eight practical tools for moments when you are overthinking, worrying, feeling overloaded, struggling to switch off, concerned about burnout, under exam pressure or trying to communicate a clearer boundary.
Each tool is free to use and designed around one specific situation rather than trying to solve every aspect of anxiety, stress or wellbeing at once.
What these tools are for
There are times when a simple tool is exactly what is needed.
You might be replaying a conversation, struggling to contain worry, preparing for an exam, noticing that work pressure is spilling into the evening, or wanting a clearer way to think about what is happening.
The resources here include free CBT-style tools, grounding exercises, stress and burnout self-checks, sleep planning and practical work-boundary support.
They are intentionally narrow. A grounding exercise has a different purpose from a burnout check. A worry tool is different from a boundary phrasebook. A sleep checklist is different from recognising a thinking pattern.
What do you need help with right now?
Select the description that feels closest to what is happening. We will point you towards the most relevant free tool.
This tool is designed for the point where a conversation, mistake, uncertainty or “what if” has become mentally repetitive.
The aim is not to prove the thought wrong. It is to interrupt the loop long enough to create a little more choice about what receives your attention next.
Eight practical tools
You do not need to use all eight. Each resource has a defined purpose and is intended to help with a recognisable situation.
For moments when your mind keeps returning to the same conversation, mistake, scenario or unanswered question.
Rumination can feel productive because the mind is actively working on something. The difficulty is that repeated mental review does not always move the situation forward.
For worries that repeatedly interrupt the day even when there is nothing useful you can do about them immediately.
The tool gives worry a defined place rather than requiring every concern to be resolved the moment it appears.
A guided sensory orientation exercise for moments when attention has become very narrow, internally focused or overwhelmed.
Rather than requiring you to solve the source of stress immediately, the sequence directs attention back towards what is physically present around you.
A simple way to recognise familiar thinking patterns such as catastrophising, black-and-white thinking or jumping to conclusions.
The purpose is not to label every difficult thought as distorted. It is to notice when a familiar mental shortcut may be shaping interpretation.
Practical language for situations where you know a boundary needs to be communicated but deciding how to phrase it is slowing you down.
This can be useful when workload pressure, scope creep or after-hours expectations have made a simple limit feel more complicated.
A short self-check focused on exhaustion, detachment and the changing cost of sustained work pressure.
Burnout does not always look like stopping work. It can involve continuing to perform while recovery and capacity outside work begin changing.
For broader stress and anxiety information, see Anxiety & Stress .
A practical review of common behaviours around sleep timing, light, caffeine, routine and the evening environment.
The checklist is useful for identifying obvious routine factors before assuming that every sleep difficulty requires a complex solution.
If sleep difficulties are persistent, see stress, anxiety and insomnia .
A short check-in for students who are noticing that exam pressure is beginning to affect concentration, sleep, confidence or access to knowledge.
The aim is not to predict exam performance. It is to identify whether pressure is beginning to interfere with functioning.
Tools help with moments. Therapy works with persistent patterns.
If you repeatedly need to manage the same difficulty, the more useful question may become less about finding another technique and more about understanding what keeps bringing the pattern back.
How to use the tools
It is easy to turn self-help into another project: one more worksheet, one more app, one more technique and one more thing you feel you should be doing correctly.
A simpler approach is to choose one tool that fits a recognisable situation and see whether it is genuinely useful.
When a tool is not enough
A free tool can be useful when the problem is limited, occasional or clearly tied to a particular situation.
But repeated anxiety, persistent rumination, chronic work pressure, burnout, avoidance, performance anxiety or ongoing sleep difficulty may involve a wider pattern.
If you repeatedly need the same tool simply to return to baseline, it may be worth looking beyond the immediate coping strategy.
Cognitive Behavioural Hypnotherapy
Cognitive Behavioural Hypnotherapy combines cognitive and behavioural principles with focused attention, imagery and hypnosis within a structured therapeutic approach.
CBH is not simply CBT followed by hypnosis. The methods are selected and combined around the pattern that appears to be maintaining the problem.
Therapy starts with an individual formulation: looking at the particular thinking, behaviour, expectations and responses that appear to be keeping a difficulty active.
The goal is not to collect more coping tools. It is to understand when a tool is sufficient, when it is only managing the immediate moment, and when a persistent pattern may need more focused work.
Private therapy
If a free tool is not enough, therapy sessions are available from both London practices and online where appropriate.
15A Nelson Road, Greenwich, London SE10 9JB.
14A Broadwick Street, Soho, London W1F 8HP.
Structured online sessions where appropriate.
If the same problem keeps coming back
A 20-minute discovery call is an opportunity to briefly explain what has been happening, what you have already tried and whether therapy may be a useful next step.