A free tool · 2 minutes

Want some help laying out the problem?

This tool helps you break your problem down in about two minutes. You can download the result, or share it with any therapist you plan to work with.

I. Answer a few short questions.
II. Review some common patterns that often keep things stuck.
III. Keep the result, or send it to a therapist.

Nothing is saved on this site. Your answers stay in your browser until you choose to download or forward them. More on privacy →

Jack Wells · CBT Therapist

What's going on for you right now?

A few sentences. Whatever feels relevant.

A short paragraph is plenty.

When did this start, or when did it shift?

Even a rough sense is fine.

A short paragraph is plenty.

What have you already tried, even if it didn't help?

Anything counts. Big or small.

A short paragraph is plenty.

What do you think might be keeping it going?

Not sure? That's normal. This is exactly the question we'd work out together at the start of therapy.

A short paragraph is plenty.

Do any of these feel familiar?

Tap any that resonate. None, one, or several is fine.

Avoiding

Steering clear works in the moment, and that's why it sticks.

The quick relief is real, which is why your brain keeps choosing it. But each avoidance quietly reinforces that the thing was dangerous, and your brain never gets to learn that avoidance had a cost greater than discomfort.

Overthinking

Going over it feels like working on it.

Replaying gives a sense of short-term control, because thinking feels like progress. But thoughts don't resolve the way actions do, and each pass adds detail without actually settling anything.

Self-criticism

Coming down hard on yourself feels like holding the line.

In the moment it can read as accountability, or as proof that you take this seriously. Over time it drains the energy you'd actually need to act differently, and leaves you flatter than when you started.

People-pleasing

Keeping the peace outside, building it up inside.

Saying yes ends the immediate discomfort, which is a genuine relief. But the next ask becomes harder to refuse, and your own signal gets quieter every time you override it.

Perfectionism

The bar's so high that "good enough" looks like failure.

Aiming high feels responsible, like the standard is what's keeping you sharp. But the bar keeps drifting upward, and anything less than optimal starts to feel like failure.

Reassurance-seeking

Each check quiets the worry, for a minute.

Checking the door's locked one more time, googling symptoms for another five minutes, asking "are you sure?" again. Each one gives near-instant relief, which is exactly why it's hard to stop. But the relief is shorter every time, and the threshold for needing the next one drops.

Here is your sketch.

If you've made it this far, you've done real work. What you've laid out below is the kind of first sketch we'd build together in an opening session. In session, we'd test where the loops are strongest, and where the leverage is.

Vision Wellbeing

What's going on

When this started or shifted

What I've already tried

What might be keeping it going

Created at visionwellbeing.co.uk
Jack Wells · CBT Therapist

Nothing has been sent or stored yet. Downloading keeps everything in your browser. Sending only goes to Jack.

Or, ready to start? Book a session →

Send this to Jack.

What I'll see

Your four answers, as you wrote them
The patterns you recognised
Your name and email

I aim to reply within 48 hours, personally.

Your details are sent to Jack only. Nothing is published on this site.

Thank you.

Your sketch has been sent. I aim to reply personally within 48 hours. In the meantime, take care.

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