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    An anxiety tracker that sees worry as information

    Worry waves are not failures. They are signals. This is a calm way to see what sets one off and what helps it pass.

    Start freeSee how it works

    Free to start · about 30 seconds to log · your data stays private

    What you’ll notice

    • What set the worry off (the trigger)
    • How it showed up in the body, where so much anxiety actually lives
    • What happened with the feared thing, and whether a smaller or supported version counted as a brave step
    • What helped the wave settle

    Why it helps

    When anxiety hits, it feels like proof that something is wrong with you. Tracking gently flips that. You start to see that worry waves have shapes, triggers, and endings, and that you have helped yourself through them more often than it felt like. Smaller versions and supported tries count as brave steps here, because they are. Over time the pattern becomes a map instead of a verdict.

    How it works

    1. 1

      Log a worry wave when it happens or afterward: the trigger, the body signals, what happened, what helped.

    2. 2

      Mark supported tries and smaller versions as the brave steps they are.

    3. 3

      Open your report to see your common triggers, your body signals, and the tools that tend to help.

    The thinking behind it

    Grounded in the CBT episode model (trigger, body signals, behavior, response) with an exposure-informed twist: approaching a feared thing in a smaller or supported way is counted as progress, not avoidance.

    Specthrive’s trackers are developed with a licensed clinical counselor (LPCC) on our founding team.

    Frequently asked questions

    Is this anxiety tracker free?

    Yes. Create a free account and start logging worry waves whenever they come up.

    Can I use it for my child?

    Yes. You can track for yourself or for a child or family member you care for, and share patterns with a therapist if you choose.

    Does it replace therapy?

    No. It is a noticing tool that pairs well with therapy by giving you and your provider real patterns to talk about. It does not diagnose or treat anxiety.

    Start noticing the patterns, gently

    Create a free account, add this tracker, and log your first entry in under a minute. No pressure, no streaks to keep.

    Start free

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