Resources
Free mental health tools
Simple, private tools you can use right now, with nothing to install and nothing saved. They're wellness aids, not treatment, but they can help you steady a hard moment or build a calmer routine.
Medically reviewed by Shariq Refai, MD, MBA, FAPA, board certified psychiatrist · Last reviewed June 17, 2026 · Editorial policy
In the moment
Calm a hard moment
Quick tools for anxiety, panic, or overwhelm.
Progressive muscle relaxation
A timed tense-and-release walkthrough to discharge tension.
Learn more →Build a routine
Steady your days
Tools for sleep, worry, and reflection.
Caffeine cutoff calculator
The latest time for your last caffeine so it doesn't wreck sleep.
Learn more →Go deeper
Guided programs & prep
Step-by-step tools and appointment prep.
Interactive Resets
Psychiatrist-designed step-by-step resets for anxiety, depression, and panic.
Learn more →Questions to ask your prescriber
Build a personalized, printable list for your appointment.
Learn more →Keep exploring
Keep exploring
Frequently asked questions
Good questions, clear answers
Are these tools free?
Yes. Every tool is free, requires no sign-up, and runs entirely in your browser. Nothing you enter is saved or sent.
Are they a substitute for treatment?
No. They're wellness and education tools, not therapy, diagnosis, or treatment. For care, see a licensed clinician.
Do they work on my phone?
Yes. The tools are designed to work on phones, tablets, and computers.
Want care, not just tools?
shrinkMD provides licensed online psychiatry for adults. Join the waiting list and we'll reach out when booking opens in your state.
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