Free · Interactive · Visual
🗺️ Anxiety Pattern Mapper

Map Your Anxiety Cycle
in 5 Minutes

Most anxiety advice is generic. This is not. Tell us exactly when, where, who, and what happens, and we will map your specific loop and show you precisely where it can be broken.

Trigger → Anxiety → Coping → Relief → Returns
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Step 1 of 5 · Trigger Timing
When does anxiety typically hit you hardest?
Select all that feel true. The more honest you are, the more accurate your map will be.
🌅
Morning
Waking up already anxious
📅
Before events
Anticipating what is coming
👥
In social situations
While it is happening
🌆
Evenings
After the day ends
🌙
Night / trying to sleep
Lying awake with thoughts
❓
Random
No clear pattern
🤫
When things go quiet
No distraction to hide in
⚡
After conflict
Replaying what happened
0 selected
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Step 2 of 5 · Location and Context
Where does anxiety tend to hit you most often?
Think about the physical and social contexts where it is worst. Select all that apply.
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At work
Meetings, emails, deadlines
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At home
Where I should feel safe
🏙️
In public
Shops, transport, crowds
🎉
Social events
Parties, gatherings, bars
🏥
Medical settings
Doctors, hospitals
🚗
Driving
Motorways, traffic, parking
🪞
When alone
No one to distract me
🌍
Everywhere
It follows me regardless
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Step 3 of 5 · Social Triggers
Who or what type of people tend to trigger your anxiety most?
This tells us a lot about the type of anxiety pattern you are dealing with.
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Strangers
Unknown people, being judged
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Authority figures
Boss, doctor, officials
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Partner or close person
Fear of conflict or rejection
👨‍👩‍👧
Family
Complex dynamics
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Groups of people
Even with people I know
🏝️
When I am alone
No one around is a trigger too
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Almost everyone
Social contact generally
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No one specific
My thoughts are the trigger
0 selected
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Step 4 of 5 · Coping Behaviours
When anxiety hits, what do you typically do to cope or get through it?
Be honest. These are the behaviours that keep the anxiety cycle going, even when they feel like they help. Select all that apply.
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Avoid the situation
Cancel, delay, escape
💬
Seek reassurance
Ask others if you are okay
🌀
Overthink and plan
Try to think your way out
📱
Scroll your phone
Distract with social media
🗂️
Over-prepare or control
Lists, research, checking
🐢
Withdraw and isolate
Go quiet or disappear
❤️
Check body symptoms
Pulse, breathing, googling
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Eat, drink, or use substances
To take the edge off
🏃
Exercise or physical release
Move to discharge the feeling
😮‍💨
Breathing or grounding
Deliberate calming techniques
0 selected
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Step 5 of 5 · After the Episode
After the anxiety passes or you have coped with it, what usually happens next?
This is the part that tells us whether the cycle is reinforcing itself. Select what feels most accurate.
Brief relief, then it returns, often about something else
The loop closes and opens again immediately
Relief for a while, then the same anxiety returns
The same loop, recurring
Exhaustion. I feel drained rather than relieved
Coping is costing me
Shame or frustration with myself for being anxious again
The anxiety about anxiety
Sometimes genuinely okay for a while
The loop does close properly sometimes
Almost done

Your Personal Anxiety Cycle

Based on your inputs, here is a visual map of your anxiety pattern and the specific loop that is keeping it going.

Your Anxiety Cycle Map
The five stages of your personal loop, with your specific triggers and behaviours.
Break the cycle, not just manage it
✦ First month 20% off for new members
You can see your cycle clearly now. A therapist can help you break it.

The pattern you have just mapped is not random and it is not permanent. Every loop has break points, specific moments where a different response changes everything that follows. A CBT therapist who understands anxiety cycles can guide you to those break points, systematically, in a structured way that self-awareness alone cannot achieve. Most people start within 48 hours of signing up. Your first month is discounted for new members.

Find an Online Therapist →
✓ CBT anxiety specialists
✓ Start within 48 hours
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