Breathing
Bubble Pop Breathe
Follow the gentle rhythm and breathe in sync with the circle to calm your nervous system.
Micro CBT • Under 2 minutes
Calm your mind in under 2 minutes.
TherapyThumb turns CBT skills into tiny, soothing mini games and lessons you can use any time you feel stressed, tense, or overwhelmed.
Tap • Breathe • Learn • Feel a little lighter
How are you feeling today?
Tap an emoji and we’ll suggest a quick calm tool.
Tap an emoji to see a suggestion.
Quick Calm Tools
Try a short CBT-based mini game to reset your stress level.
Letting go
Cloud Drift
Write a worry, place it on a cloud, and watch it drift away to practice letting thoughts pass.
Thinking traps
Thought Detective
Spot unhelpful thought patterns and label them as helpful or a thinking trap.
Grounding
5-4-3-2-1 Find
Use your five senses to gently pull attention back to the present when anxiety spikes.
What is Micro CBT?
Small CBT techniques, delivered as tiny games and lessons.
Cognitive Behavioral Therapy (CBT) helps you notice unhelpful thoughts, balance your thinking, and respond to stress in healthier ways. Micro CBT takes those evidence-based tools and shrinks them into short, interactive exercises and lessons you can do in just a few minutes.
✔ Thought reframing
✔ Breathing & body calm
✔ Grounding in the present
✔ Naming emotions
✔ Gentle behavioral activation
Calm Games
Choose a quick activity to help you breathe, notice your thoughts, and feel more grounded.
Bubble Pop Breathe
Follow the circle as it slowly expands and softens. Inhale as it grows, exhale as it shrinks. Try a few cycles of this simple 4–4 breathing pattern.
Tap “Start breathing” and match your breath to the motion.
Ready when you are.
Cloud Drift
Type one worry or unhelpful thought. Place it on a cloud. Watch it drift away. Let the thought pass without trying to fight it.
Your thoughts are just passing clouds.
Thought Detective
Read the statement below. Decide if the thought is helpful or a thinking trap.
Loading thought...
🧠 Common thinking traps (click to learn)
- All-or-nothing: “If it isn’t perfect, it’s horrible.”
- Mind reading: “They must think I'm dumb.”
- Fortune telling: “I will definitely fail.”
- Overgeneralizing: “This always happens to me.”
- Catastrophizing: “This is the worst thing ever.”
- Should statements: “I should never make mistakes.”
5-4-3-2-1 Find
Use your five senses to gently bring your attention back to the present. Follow each step and notice what is around you.
Step 1 of 5
5 things you can see
Look around and name five things you can see right now.
Start with what you can see around you.
Understanding Lessons
Find some peace of mind by learning what anxiety is, how it affects your body and mind, and which CBT tools can help you manage it.
Progress: 0/7 lessons completed 🌱
What is Anxiety?
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Physical & Mental Effects
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Causes & Theories
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General Anxiety
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Panic Attacks
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Worry Loop
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CBT Skills
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What is Anxiety?
Anxiety is your body’s built-in alarm system. It helps keep you safe by alerting you to danger or important situations. Everyone feels anxious sometimes — it’s a normal human emotion.
Anxiety becomes uncomfortable when the alarm goes off too often or too loudly, even when there isn’t real danger. CBT helps us notice when the alarm is useful and when it’s just too sensitive.
Quick check:
Physical & Mental Effects
Anxiety can show up in different ways, including:
- Thoughts: worries, “what if?” thinking, racing ideas
- Body: heart pounding, tight chest, shaky hands, tense muscles
- Behavior: avoiding people, situations, or tasks that feel uncomfortable
These reactions are part of the “fight-or-flight” system. Your body is trying to protect you, even if the situation isn’t actually dangerous.
Quick check:
Causes & Theories
Anxiety can appear for many reasons, often as a mix rather than a single cause:
- Stressful events or long-term pressure
- How we think about ourselves, others, and the future
- Brain chemistry, hormones, and physical health
- Family patterns or past experiences
CBT focuses on the part we can work with right now: our thoughts, behaviors, and small daily choices that affect how anxious we feel.
Quick check:
General Anxiety
General anxiety feels like ongoing worry or tension, even when you can’t point to one clear cause. It can show up in everyday areas like:
- Health and “what if I get sick?” thoughts
- Work or school performance
- Relationships and how others see you
- Responsibilities, money, or the future in general
The goal isn’t to remove all anxiety — it’s to make it manageable so you can live your life with more ease and confidence.
Quick check:
Panic Attacks
A panic attack is a sudden wave of intense fear — like your alarm system going off at maximum volume. It can feel frightening, but it is not dangerous.
Common sensations include:
- Shortness of breath or tight chest
- Racing heart or chest pounding
- Dizziness, tingling, or feeling unreal
- Fear of “losing control” or “going crazy”
Panic attacks usually peak within minutes and then fade. Learning to ride the wave with breathing and grounding can make future attacks less scary.
Quick check:
The Worry Loop
Worry often starts with “What if…?” and then repeats. This creates a loop:
- Trigger → Worry thought → Anxiety feelings → More worry → back to the start
Worry can feel useful, like it’s preparing you, but it usually just burns energy. CBT helps by gently asking: “Is this a real problem I can solve now, or a ‘maybe’ problem?”
Real problems can be turned into action steps. “Maybe” problems are often better handled with acceptance, breathing, and refocusing your attention.
Quick check:
CBT Skills
CBT gives you practical tools to change how you react to anxious thoughts and feelings.
Helpful skills include:
- Labeling thoughts: “This is a worry, not a fact.”
- Breathing and grounding: calming your body so your mind can think clearly.
- Balanced thinking: looking for realistic, kinder alternatives to harsh thoughts.
- Small steps: approaching what you fear in gentle, manageable pieces.
The more you practice, even in tiny moments, the easier it becomes to handle anxiety when it rises.
Quick check:
About TherapyThumb
TherapyThumb is a gentle space on the web where CBT skills become tiny calming games and lessons you can carry in your pocket.
Life can get loud, fast, and stressful. We created TherapyThumb so you can slow down for just a minute or two — breathe, notice your thoughts, and feel a little lighter.
Our mission
TherapyThumb turns Cognitive Behavioral Therapy (CBT) techniques into short, playful mini activities. Our goals are to:
- Offer simple tools you can use in 1–2 minutes.
- Help you notice and soften unhelpful thoughts.
- Support stress relief and emotional balance in daily life.
- Keep things private, gentle, and easy to understand.
What guides us
We’re inspired by evidence-based CBT approaches, mindfulness, and real human stories about anxiety, stress, and overwhelm.
We believe everyone deserves a calm moment — no sign-ups, no pressure, no judgment.
Our promise
TherapyThumb does not ask for personal identity information and is designed to work with minimal data. Your emotional experience is yours, not a product.
Important: TherapyThumb does not replace therapy, counseling, or professional care. It is a self-care companion, not a medical or clinical service.
Thank you for being here, and for taking a moment for yourself. 🌿
Privacy Policy
Your privacy matters to us. TherapyThumb is built to support your wellbeing with as little data as possible.
What we collect
We aim to keep data collection minimal and focused on improving the experience:
- Anonymous usage data (such as pages visited and device type).
- Locally stored preferences and progress on your device (using local storage or similar).
We do not intentionally collect:
- Personal identity information (such as your name or address).
- Sensitive health or medical records.
- Precise location data.
Cookies & local storage
Some features may use cookies or local storage to:
- Remember your basic preferences (like theme or recent games).
- Store mood check-ins or game/lesson progress on your own device.
This information is stored in your browser and is not automatically sent to us.
Third-party services
We may use privacy-respecting analytics tools (for example, Google Analytics or similar) to understand how people use the site in general.
These services typically collect aggregated, non-identifiable data such as:
- Approximate location (e.g., country or region).
- Pages visited and time spent on the site.
- Browser type and device type.
Children’s privacy
TherapyThumb is not specifically directed at children under 13. We do not knowingly collect personal data from children.
Data security
Because we avoid collecting personal identity data, the risk related to personal data breaches is greatly reduced. We still use reasonable technical and organizational measures to protect our systems.
Changes to this policy
We may update this Privacy Policy from time to time. When we do, we will update the “Last updated” date at the top of this page.
Contact
If you have any questions about this Privacy Policy, you can reach us at:
Email: discover.inet@gmail.com or visit our Contact section.
Terms of Use
By accessing or using TherapyThumb, you agree to these Terms of Use. If you do not agree with them, please do not use the site.
1. Purpose of the site
TherapyThumb provides CBT-inspired mini games, lessons, and self-care tools intended for general wellbeing, stress relief, and emotional support. The content is educational and self-help oriented.
TherapyThumb does not provide professional medical, psychological, or mental health treatment, and it is not a replacement for therapy, counseling, or emergency support.
2. No emergency or crisis support
TherapyThumb cannot respond to crises or emergencies. If you are in immediate danger, feeling unsafe, or thinking about harming yourself or others, please contact your local emergency services or a trusted professional right away.
3. Eligibility
By using this site, you confirm that you are legally able to use online services according to the laws of your country or region.
4. Intellectual property
The design, text, graphics, logos, and mini-game concepts on TherapyThumb are owned by the site owner, unless otherwise noted.
You may not copy, reproduce, or redistribute content for commercial purposes without prior written permission.
5. Acceptable use
You agree not to use the site in any way that:
- Violates any applicable laws or regulations.
- Attempts to interfere with the security or operation of the site.
- Attempts to reverse engineer, hack, or damage the site or its infrastructure.
6. Third-party links
TherapyThumb may include links to external websites or resources. We do not control and are not responsible for the content, privacy practices, or policies of those third-party sites.
7. No warranties
TherapyThumb is provided on an “as is” and “as available” basis. We make no guarantees about:
- The site being error-free or uninterrupted.
- The suitability of the content for your specific situation.
- Any particular outcomes from using the tools, games, or lessons.
8. Limitation of liability
To the fullest extent allowed by law, TherapyThumb and its owner(s) are not liable for any direct, indirect, incidental, special, or consequential damages arising from or related to your use of the site.
9. Changes to these terms
We may update these Terms of Use at any time. When we do, the “Last updated” date at the top of this page will be revised. Continued use of the site after changes means you accept the updated terms.
10. Contact
If you have questions about these Terms of Use, please contact:
Email: discover.inet@gmail.com or visit our Contact section.
Disclaimer
TherapyThumb provides CBT-inspired mini games, lessons, and self-care tools intended for general wellbeing and stress relief. The content is educational and supportive in nature.
Not medical or mental health advice
The information and activities on this website are not a substitute for professional medical advice, diagnosis, counseling, psychotherapy, or treatment.
You should always seek the advice of a qualified healthcare provider or mental health professional with any questions you may have regarding a medical condition, mental health concern, or treatment.
No crisis or emergency support
TherapyThumb cannot respond to urgent or emergency situations. If you are in crisis, feeling unsafe, or thinking about harming yourself or others, please contact:
• Your local emergency number • A trusted medical or mental health professional • A crisis hotline or helpline in your region
No guarantees
While the tools on TherapyThumb are inspired by CBT and other well-known self-care ideas, we cannot guarantee specific results or outcomes for any individual.
Use at your own discretion
By using this site, you accept that you are responsible for how you use the information and tools provided. You agree that TherapyThumb and its owner(s) are not responsible or liable for any harm, loss, or damages arising from the use of this website.
Changes to this disclaimer
This disclaimer may be updated occasionally. Any changes will be reflected by the “Last updated” date above.
Contact
If you have questions about this disclaimer, please contact:
Email: discover.inet@gmail.com or visit our Contact section.
Contact
Have feedback, questions, or ideas for new calming games or lessons? We’d love to hear from you.
The fastest way to reach us is by email:
Email: discover.inet@gmail.com
Please do not share sensitive medical details in your message. For emergencies or urgent mental health concerns, contact your local health services instead.