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.
Free · Log in a few taps · A report from 7 to 90 days, with a PDF
Sample reportLast 14 days
Waves per day
- Waves
- 20
- Brave steps
- 7 of 10
- Avg wave size
- 2.9 of 5
Slow breathing or grounding helped in 6 of 8 uses (75%).
01 · What you'll notice
What it keeps track of.
- 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
02 · Why it helps
Something firmer than a hunch.
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. Smaller versions and supported tries count as brave steps here, because they are. Over time the pattern becomes a map instead of a verdict.
03 · How it works
Three steps.
- Log a worry wave when it happens or afterward: the trigger, the body signals, what happened, what helped.
- Mark supported tries and smaller versions as the brave steps they are.
- Open your report to see your common triggers, your body signals, and the tools that tend to help.
04 · The thinking behind it
What it's built on.
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.
05 · Questions
Asked before starting.
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 with one thing.
No credit card required.