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Worksheets and trackers — my own methods and research-based techniques from psychotherapy. Fill them in online, print them or keep them in Excel.
Topic
Type
Format
Evidence base
When your thoughts go round in circles, your body is tense and decisions keep getting put off.
Switch your brain to manual control: first decide what result you need, and only then what to do.
WorksheetGet the anxious noise out of your head, sort it into tasks, important thoughts and spam — and turn chaos into a plan.
WorksheetSeparate the facts from your interpretation, test an anxious thought and find a more accurate way to see the situation.
When there is no energy or interest and it seems that nothing helps.
Give your mind a simple task while your body walks, so anxious thoughts don’t keep going in circles.
Info cardDim your thoughts before sleep: each one is a monitor whose brightness you turn down.
Info cardDon’t argue with an anxious thought — close it like a pop-up window and keep your mind busy with what’s happening right now.
Info cardStop going over the same thoughts with one honest question, and get back to what you were doing.
TrackerSee which activities lift your mood, and gradually add them to your week.
Info cardRelease the tension your body holds out of habit: tense your muscles as you breathe in and let go completely as you breathe out.
Info cardGo through the list to see what’s keeping your sleep from restoring your energy, and choose where to start.
When arguments keep coming back and you can’t reach an agreement.
When there is a lot to do, little focus, and the important things get put off again.
When you need to work out what you want and choose your route.
Methods I developed myself and use in consultations and in my book.
The tools are mostly based on CBT, one of the most studied and effective approaches in psychotherapy. Each tool page says what it is based on.
The online tools keep your entries only in your browser. The website cannot see them, and there is no registration. You can download a copy or delete everything with one button. If you ask for your result by email, your answers go to the server only for that email and are not stored.
The tools do not diagnose and do not replace treatment. If things feel very bad right now or you are having thoughts of death: 112 — immediate danger to life, around the clock; 116 123 — emotional support, 10:00–24:00; 116 006 — victim support crisis line, around the clock; Eluliin 655 8088 (Estonian), 655 5688 (Russian) — 19:00–07:00. Emergency help →
If this topic feels familiar, a consultation can help clarify what is happening in your situation and identify practical next steps.
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