Six free tools, no signup, nothing saved
All of these run in your browser. Nothing you type is stored, sent, or attached to an account, and none of them asks for an email address. Close the tab and it is gone, which is the trade: you get privacy, and you have to copy anything you want to keep.
When it is happening right now
For the middle of it, rather than for looking back on it afterwards.
Panic attack breathing
As long as you needA breathing timer you follow with a circle, at whatever pace you can actually manage. A longer exhale, box breathing, or 4-7-8.
Open the timerCBT thought record
About 10 minutesSeven boxes for one thought and both sides of the evidence, so a certainty turns into something you can check. Includes a blank PDF and three worked examples.
Fill one inWhen you are trying to get a read on it
Neither of these diagnoses anything. They give you words and a rough sense of scale.
Anxiety test
About 2 minutesThe GAD-7, the seven-question screen used in real clinical practice, scored entirely in your browser. A score of 10 or above gets told plainly to see a professional.
Take the checkIs AI support right for you?
About 2 minutesA crisis screener first, then three honest outcomes. One of them sends you to a licensed human instead of to us.
Take the quizIf you are already in therapy
The hour is one week in fifty-two hours of memory. These are for the gap.
Therapy session prep
About 5 minutesFive questions that turn a week you can no longer quite remember into a short list you can copy and bring in.
Prep a sessionTherapist fit check
About 3 minutesTen questions for telling the wrong fit apart from the hard part of the work, and what to raise either way.
Check the fitWhat none of these do
None of them diagnoses anything. The anxiety check is a screening questionnaire, which describes a pattern over two weeks and cannot tell you what is causing it. The others are structured prompts. There is no scoring underneath them and no AI reading what you write.
None of them remembers you either. That is the direct cost of storing nothing: you cannot come back next month and compare, and every session starts from an empty page. If you want something that carries between days, that is what an account is for, and it is a different trade rather than a better one.
And none of them is a crisis service. If you are not safe, none of this is the right page. There is more on that in how to check any app's privacy claims and on the state law tracker, both of which are honest about where these limits come from.
These are self-help tools, not treatment, and sokoon is AI support for adults 18 and over rather than therapy. If you may harm yourself or someone else, or cannot stay safe, contact local emergency services. In the US you can call or text 988, free and anonymous.
A worksheet cannot ask you a second question.
That is the one thing a static page cannot do, and it is usually the thing worth having. sokoon is AI support you can talk it through with, one full text session every day on Free, no card. It works alongside therapy, not instead of it.