Guides to land with

Short psychoeducation on anxiety, techniques, and patterns — plus how Anto works. Not a substitute for professional care.

Educational guides on anxiety, cognitive behavioural therapy (CBT), looping thoughts, the clinical map of cognitive distortions (levels, clusters, behavioural experiments), grounding, sleep, depression, emotional regulation, burnout, and clinical scales such as PHQ-9 and GAD-7. Free to read. Complements — does not replace — human therapy.

Guides

When anxiety risesWhen the body reacts as if danger were immediate, first you need to land; thinking can come after.Read
PHQ-9 and GAD-7: what they measure and how to read themTwo screening scales about the last two weeks. They help you see whether it rises, falls, or holds — not to give yourself a diagnosis.Read
Cognitive distortionsThose mental shortcuts that turn a silence into a verdict. Naming them helps you not believe them instantly — without forcing yourself to “think positive.”Read
When you cannot sleepBetter sleep does not fix everything. But poor sleep amplifies anxiety, irritability, and the voice that replays the day once the body is already in bed.Read
Thoughts, emotions, and what you do nextCognitive behavioural therapy (CBT) in brief: it is not about positive thinking — it is about looking at the interpretation and trying a small step.Read
Cognitive distortions: full mapWhat the brief guide does not cover: levels of the cognitive model, why the bias persists, techniques beyond labelling, and how the pattern shows up in anxiety or depression.Read
ABC technique: step by stepA classic CBT tool to unpack automatic reactions to stressful situations.Read
Anxiety and worryA map for reading anticipatory activation: symptoms, avoidance cycles, evidence-informed interventions, and when clinical assessment makes sense.Read
Self-compassion: brief guideTreating yourself with firm kindness when you fail, suffer, or compare yourself to others.Read
Sleep and insomnia: full mapWhat the brief guide does not cover: presentations, the maintenance cycle, limits of hygiene, CBT-I-style components, and when to seek evaluation.Read
Mindfulness: brief guide to get startedTraining attention to the present without emptying the mind or needing a free hour.Read
Depression: brief psychoeducation guideWhen it may be more than a passing low mood and which small steps usually help, according to the evidence.Read
Behavioural activationAct first, feel later: a key CBT component for depression.Read
OCD and exposure with response prevention (ERP)Obsessions, compulsions, and the treatment with the strongest support for obsessive-compulsive disorder.Read
Trauma and PTSD: psychoeducation guideYour body and mind can react intensely after overwhelming events — that does not mean you are “broken.”Read
Anger managementAnger is not the enemy: the goal is to understand it and choose responses that do not harm you or others.Read
StressHow your body responds to pressure and ways to care for yourself before reaching exhaustion.Read
Emotion regulationSkills to recognise and modulate emotions — not erase them, but relate to them more wisely.Read
Grief and lossHow grief often unfolds and ways to support yourself without rushing the process.Read
Exhaustion and burnoutSigns of sustained overload and first recovery steps — without blaming yourself for being tired.Read

About Anto

Resources — Anto | Psychoeducation for anxiety, CBT, sleep and quiet hours