Free tool
Interactive Reset programs
The shrinkMD Resets are short, psychiatrist-designed sequences for hard moments. Pick anxiety, depression, or panic and step through it, one move at a time.
Medically reviewed by Shariq Refai, MD, MBA, FAPA, board certified psychiatrist · Last reviewed June 17, 2026 · Editorial policy
Why it works
Small steps when you can't read a wall of text
When you're anxious, low, or panicking, a long article is the last thing you can absorb. The Resets reduce each state to a handful of concrete steps and present them one at a time, so all you have to do is the next small thing. That structure borrows from cognitive and behavioral approaches, which work by changing what you do and where your attention goes rather than by arguing with the feeling.
Each program is sequenced deliberately. The Anxiety Reset slows the body before engaging the thoughts; the Depression Reset starts with light and one small action to rebuild momentum; the Panic Reset begins with the breath and grounding to ride out the surge. The order is part of the design.
Doing it well
How to use the Resets
Pick the one that fits the moment and go at your own pace; there's no wrong speed and no penalty for repeating a step. If a step doesn't apply right now, move on. The goal is momentum, not perfection.
They pair naturally with the breathing, grounding, and muscle-relaxation tools, which several Reset steps reference directly. Used regularly, the steps become familiar enough to recall without the screen when you need them.
Limits
Tools, not treatment
The Resets are self-guided coping tools based on evidence-informed principles. They aren't therapy, diagnosis, or treatment, and they don't replace care from a clinician. They're meant for hard moments and everyday practice, and there are free PDF versions on the shrinkMD Framework page if you prefer to print them.
If anxiety, low mood, or panic keep returning despite the Resets, that recurring pattern is exactly what psychiatric evaluation and ongoing care are designed to address.
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Keep exploring
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Frequently asked questions
Good questions, clear answers
Are the Resets therapy or treatment?
No. They're self-guided coping tools based on evidence-informed principles, not therapy, diagnosis, or treatment, and not a substitute for care from a clinician.
Which Reset should I use?
Pick the one that matches the moment, anxiety, depression, or panic. You can switch any time, and there's no wrong order.
Is there a downloadable version?
Yes. The shrinkMD Framework page includes free PDF versions of each Reset that you can print or save.
How long does a Reset take?
Only a few minutes. You move at your own pace and can repeat any step as many times as you like.
What if a step doesn't apply to me right now?
Skip it and move on. The Resets are flexible; the aim is momentum, not completing every step perfectly.
Can I use these during a panic attack?
The Panic Reset is built for exactly that, starting with breath and grounding. For frequent panic attacks, a clinician can help with longer-term treatment.
Do the Resets save my progress?
No. They run in your browser and store nothing.
Related reading
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Sources
Sources and further reading
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