Free & Private
Free Mental Health Tools
Evidence-based interactive tools for self-assessment, coping strategies, and personal growth. 100% private — everything runs in your browser. No signup, no data collection.
5-4-3-2-1 Grounding
Do the 5-4-3-2-1 technique right now, guided one sense at a time. No signup, nothing recorded.
Mental Health Check-In
A quick 2-minute self-assessment across 7 dimensions of mental wellness. Get personalized insights and practical next steps.
Emotional Check-In
A 60-second daily ritual: name what you're feeling from a structured feelings wheel, gauge its intensity, and sit with one tailored question. No scores, no tracking, nothing saved.
GAD-7 Scoring
The GAD-7 scoring calculator used by clinicians worldwide. Score yourself in 2 minutes, see your severity band, and get the exact interpretation your doctor would use.
GAD-7
Take a free 2-minute anxiety test using the GAD-7, the gold-standard clinical screener for generalized anxiety. Validated scoring, evidence-based guidance, no signup.
Stress-Coping Match
Match your specific stressor with evidence-based coping strategies. Pick your stress type, intensity, and style to get personalized recommendations.
Therapy Readiness
Not sure if you need therapy? Take this judgment-free 10-question test. Get a clear recommendation based on the factors clinicians consider.
Thought Reframer
See worked examples of cognitive reframing across 10 common distortions, then try the interactive CBT tool on your own thoughts.
Self-Care Planner
Build a personalized 7-day self-care plan based on your time, energy, and preferences. Free, practical, and tailored to you.
PHQ-9 Scoring
The PHQ-9 depression scoring calculator used by clinicians worldwide. Score yourself in 3 minutes, see your severity band (0-27 scale), and get the exact interpretation your doctor would use.
Brain Rot Test
10 questions to assess whether your short-form video and phone use is normal-2026-heavy or something closer to a real behavioral pattern.
Popcorn Brain Test
10 questions to see whether the restless, can't-settle feeling is mild, moderate, or running your whole day. Term coined by Dr. David Levy in 2011; trending hard in 2026.
How to Use These Tools
Choose a Tool
Pick the tool that matches what you need right now. Each one takes 1-3 minutes and addresses a different aspect of mental wellness.
Answer Honestly
These tools work best when you're honest with yourself. There are no wrong answers, and no one sees your responses — everything stays in your browser.
Take Action
Review your results and the personalized suggestions. These tools are starting points — the real work happens when you apply the insights to your life.
Privacy & Safety
100% Private
Everything runs in your browser. No data is sent to any server, stored, or shared.
Not a Diagnosis
These tools are for self-reflection and education. They don't replace professional assessment or treatment.
In Crisis?
Call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line).
Want More Than a Tool?
ILTY is an AI mental health companion available 24/7. When you need real conversations — not just quizzes — we're here. Personalized support, actionable steps, no toxic positivity.