Worry is a process, not a list of problems.
Anxiety about the climate, about your job, about money, about how you come across online — these feel like separate problems, so people try to solve them separately, and lose. The research points somewhere more useful: they are one process wearing different costumes, and the process is what you can actually change.
Free. No account. Nothing leaves your device.
What this actually is
A structured, six-to-twelve month programme built from the treatments with the best trial evidence for this particular profile — chronic worry, rumination and catastrophising — rather than from whatever is currently popular.
It routes you
Two approaches have the strongest evidence here, and they are near-opposites. Metacognitive therapy changes your relationship to worry without engaging its content. Uncertainty-focused CBT builds your tolerance for not knowing. Starting on the wrong one wastes months, so the first thing this does is work out which fits you.
It measures
GAD-7 and PHQ-9 every fortnight, charted. You cannot tell whether something is working from memory, and a four-point drop on the GAD-7 is a real result while a two-point drop is noise.
It tells you when to stop
Built-in escalation thresholds. If your scores stay severe, if low mood persists, or if eight weeks of consistent work moves nothing, the site says so and points you at a clinician. Self-help that will not admit its limits is not being honest with you.
The honest part
Every technique here carries an evidence grade, and anything below the top grade carries its own caveat. The metacognitive evidence, striking as it is, rests on a small base heavily influenced by one research group. Mindfulness effects shrink substantially against active comparators and its adverse events are under-reported. The breathwork trial was small, short and self-reported, with an author who took a commercial advisory role. Intervention evidence specifically for financial anxiety is thin.
None of that means don’t bother. It means you should know which parts are load-bearing and which are promising-but-early, because a site that tells you everything works equally well has told you nothing.
See every technique and its evidenceWhat it is not
- It is not a diagnosis. The questionnaires are screening and severity measures; only a clinician can diagnose.
- It is not therapy, and it is not a substitute for it in moderate-to-severe or high-risk cases.
- It is not as good as doing this with a person. Guided self-help performs roughly like face-to-face therapy; unguided is reliably weaker. Get someone in the loop if you possibly can.