The Shrink Network Toolkit Library.

A new signature series. Each entry maps the actual psychology behind a pattern nobody else covers well, beyond “here's what anxiety is” and into the mechanisms driving the day-to-day experience of high performers, patients, and clinicians. Evidence-based, plainly written, print-friendly.

• Psychology behind perfectionism, what perfectionism actually is (not high standards), the three flavors, the rising cost, and the evidence for what helps.
• Psychology behind overthinking, rumination vs worry, why the loop feels productive, and what stops it.
• Psychology behind burnout In development
• Psychology behind habits In development
• Psychology behind decision making In development
• Psychology behind procrastination In development

Single-topic one-page explainers of the concepts clinicians reach for constantly, the ones patients and families are usually meeting for the first time. Fifteen live now.

• Cognitive distortions, the ten common CBT thinking errors, with an example and reframe for each. Also available in a longer version on Shrinkopedia.
• Window of tolerance, the zone of arousal where you can think, feel, and respond at the same time.
• The stress response, what actually happens in your body when the alarm system fires.
• Attachment styles, the four patterns people carry from early bonds into adult relationships.
• Behavioral activation, why action comes before motivation when mood is low.
• Executive function, the eight mental skills that turn intentions into finished things.
• Rumination, the mental loop that feels like problem solving and works like quicksand.
• Stages of change, the six-stage cycle people actually move through when changing a behavior.
• Burnout, the three dimensions of burnout and the six mismatches that drive it.
• Cognitive load, why your brain feels full, and how to spend its limited bandwidth on purpose.
• See all 15 explainers on Shrinkopedia →

Skills, cards, and worksheets people actually use during anxious episodes. Fourteen live now, for the moment, for tracking, for planning ahead, for school and work, and for travel.

• Panic attack action card, five steps to move through a panic attack, plus when to seek medical or psychiatric evaluation. Longer version on AnxietyResource.
• Grounding techniques reference, five evidence-informed techniques. AnxietyResource's version has seven on one card.
• Breathing exercise guide, paced breathing with a long exhale, plus two variations, on one printable page.
• Worry log, catch the worry, sort it, and check it against reality, a week per page.
• Anxiety trigger tracker, a structured way to answer where the anxiety is coming from.
• Exposure hierarchy worksheet, the ladder at the center of exposure therapy, ready to fill in.
• Emergency coping plan, a plan written on a calm day, for use on a hard one.
• Sleep diary, two weeks of entries, what most clinicians want to see before changing anything about sleep.
• School accommodations overview, what accommodations are, examples schools have used, and how the process generally works.
• Flying anxiety guide, why a safe activity feels dangerous at 35,000 feet, plus a concrete plan.
• See all 14 anxiety tools on AnxietyResource →

Ten printable worksheets, trackers, and planners for managing depression day to day. Built on skills with the strongest evidence, behavioral activation, sleep tracking, relapse prevention, medication logs.

• Behavioral Activation Planner, a one-week planner built on behavioral activation, one of the best-studied skills for depression.
• Monthly Mood Calendar, a one-page calendar for rating each day from 0 to 10 with a one-word note.
• Daily Energy Tracker, rate your energy morning, afternoon, and evening, and see when your peaks are.
• Three Good Things Gratitude Worksheet, a one-week version of the exercise from positive-psychology research.
• Gentle Morning Routine Checklist, for mornings when deciding feels impossible, checking one box is a win.
• Two-Week Sleep Diary, the same style clinicians use to assess insomnia, bedtime, wake-ups, quality, over 14 nights.
• Depression Relapse Prevention Plan, write down your early warning signs and what has helped, while you're feeling steadier.
• Support Network Worksheet, map who's in your corner, plus a copy-and-send message for hard days.
• Medication Log, a record of medications, doses, start dates, and effects, for productive prescriber visits.
• Daily Functioning Checklist, food, water, hygiene, daylight, movement, one human contact.
• See all 10 worksheets on DepressionResource →

Factual medication references drawn from FDA labeling and clinical practice guidelines. Patient-facing sheets, per-condition cheat sheets, tracking tools, and a full clinician reference library.

• SSRI comparison, the six SSRIs commonly prescribed in the US. PsychiatryRx has the full comparison chart and per-pair sheets (Lexapro vs Zoloft, Prozac vs Zoloft).
• Medication half-life chart, typical adult half-lives by drug class from FDA labeling. PsychiatryRx has an expanded clinician version.
• Questions to ask your psychiatrist, a checklist for medication appointments, diagnosis, side effects, follow-up, cost.
• Missed dose guide, general principles by drug class, plus the medications where a gap of a few days genuinely matters.
• Medication interaction checklist, what to tell your prescriber and pharmacist so interactions get caught.
• Condition cheat sheets, ten two-page medication cheat sheets, depression, bipolar, schizophrenia, ADHD, anxiety, insomnia, PTSD, OCD, Alzheimer's, opioid use disorder.
• Medication tracking sheet, side-effect diary, mood tracker, three trackers designed for the month after a med change.
• Clinician reference library, CYP450 interactions, renal and hepatic dosing, Beers criteria, pregnancy/lactation, dose equivalents, cross-taper matrices, discontinuation syndromes, serotonin syndrome, clozapine monitoring, 14+ working reference tables.
• See the full PsychiatryRx patient library →

Plain-language definitions and reference cards for the vocabulary readers meet in psychiatric care. Live on Shrinktionary, printable, free, and evidence-based.

• Mental health dictionary (A to Z), every term on Shrinktionary in plain English, one printable PDF, 260+ definitions.
• DSM terminology quick reference, the vocabulary around a psychiatric diagnosis, explained in plain English.
• Mental health abbreviations and acronyms, what SSRI, CBT, PTSD, DSM, and the rest stand for.
• Mental health terms poster, one-page printable, at a glance.
• Printable flash cards, cut-out study cards for the vocabulary.
• Words people mix up, panic attack vs anxiety attack, sadness vs depression, and more.
• Psychiatry vs psychology vs therapy explainer, who does what, and how to pick the right one.
• Every Shrinktionary download →

Educational examples for clinicians and clinicians-in-training, forms, checklists, references, worksheets. 35+ live, dated, disclaimed. Anything you use in a real practice needs your own legal and compliance review.

• CPT quick reference for outpatient psychiatry, 99213 to 99215, 99202 to 99205, 90791, 90792, 90832 to 90838, modifiers, and telehealth notes.
• Psychiatric intake form (example), what a thorough new-patient intake typically covers, section by section.
• Telepsychiatry informed consent (example), the topics a telepsychiatry consent commonly addresses.
• HIPAA safeguards checklist, administrative, physical, and technical safeguards for a small or solo mental-health practice.
• Progress note structure & MSE quick reference, outline for a follow-up note; the domains of the mental status exam on one page.
• Coding & E/M documentation quick reference, common psychiatry codes and how initial evals, med management, and psychotherapy add-ons fit together.
• Private practice startup checklist, the credentials, business, systems, and steps to start an independent or telepsychiatry practice.
• Credentialing & payer enrollment tracker (XLSX), spreadsheet to track each payer application, status, license and DEA expirables.
• Matching into psychiatry timeline, the residency application year from spring planning to Match Day.
• Residency interview prep, common psychiatry residency interview questions with guidance.
• See all 35+ shrinkiatry resources →

Eight printable worksheets, trackers, and reference cards for the shrinQ framework, Pattern, Pause, Reframe, Act. Made to be printed and written on.

• Cognitive reframing worksheet, CBT thought-record with a worked example and a blank fillable version.
• The Four Moves reference card, the whole shrinQ framework on one page, Pattern, Pause, Reframe, Act.
• The Overthinking Workbook, a five-part workbook with a seven-day practice log.
• The thought-spiral worksheet, catch the start, map the chain, separate story from fact, pick your exit.
• The decision worksheet, for decisions your mind keeps circling, options, stakes, a stress test, a deadline in ink.
• The values exercise, circle what pulls at you, cut to five, give the most neglected value one action this week.
• The life audit, eight domains, twenty minutes, once a season, ends with one small action, not a self-improvement spree.
• The habit tracker, one month, up to six habits, one page, plus the three rules that make tracking work.
• The weekly reflection, seven short questions, ten minutes, once a week.
• All shrinQ downloads →

Free, original guides from the network's clinical practice. Each one lives on shrinkMD, and that's the full version. shrinkMD is part of The Shrink Network, founded by Shariq Refai, MD.

• The Panic Reset, a step-by-step guide to stopping a panic attack.
• The Anxiety Reset, a guide to calming chronic worry.
• The Depression Reset, a step-by-step guide to rebuilding momentum when depression slows everything down.
• The Digital Psychiatry Index, shrinkMD's standards framework for responsible telepsychiatry.

Interactive tools that run in the browser, nothing to install, nothing saved. Wellness aids for anxiety, panic, sleep, and reflection.

• Guided breathing, box breathing and 4-7-8 with a calming animation to set the pace.
• 5-4-3-2-1 grounding, a guided sensory exercise to pull you out of a thought spiral.
• Progressive muscle relaxation, a timed tense-and-release walkthrough.
• Meditation timer, a clean timer with a calm visual and gentle optional bells.
• Sleep calculator, best bedtime or wake time based on 90-minute sleep cycles.
• Caffeine cutoff calculator, the latest time for your last caffeine so it doesn't wreck sleep.
• Worry time, a scheduled-worry timer to contain anxious thinking to one window.
• Interactive Resets, psychiatrist-designed step-by-step resets for anxiety, depression, and panic.
• All shrinkMD interactive tools →

QuitScrolling is a mobile app that reduces compulsive phone use through intentional friction. It's not a printable-first property, the intervention lives on the device. Reference sheets in development.

• Open QuitScrolling, the app, available on iOS and Android. Privacy-first design.

Plain-language evidence briefs and original state-level data. What the research actually says, and what it doesn't.

• Anxiety by state, state-level distress, workforce, and access data with primary-source citations (CDC BRFSS, SAMHSA NSDUH, HRSA, MHA).
• Anxiety Treatment Evidence Snapshot, a printable overview of what the published evidence shows for the major anxiety treatments.
• Maine mental health access report, a state-level look at getting anxiety care in Maine.
• Nebraska mental health access report, a state-level look at getting anxiety care in Nebraska.
• AnxietyResearch, home →

Practical, printable tools to help you prepare for care and stay organized between visits. Free, no signup, reviewed by a board-certified psychiatrist.

• Your First Online Psychiatry Visit, a checklist for what to bring, what to expect, how to prepare.
• Questions to Ask Your Psychiatrist, a printable list of good questions grouped by diagnosis, medication, therapy, follow-up, cost.
• Getting Ready for Your Evaluation, a fillable worksheet to organize your history, symptoms, and goals before your visit.
• My Current Medications and Allergies, a simple grid to track medications, doses, and allergies for every appointment.
• Mood and Symptom Tracker, a two-week grid for mood, sleep, and anxiety, makes follow-up visits more useful.
• Telepsychiatry Setup Checklist, a quick tech and space check so your video visit runs smoothly.
• Understanding Cash-Pay and Superbills, a plain-language explainer, plus a worksheet for planning out-of-pocket costs.
• All shrinkMD patient resources →

One-page explainers and worksheets you can download, print, and share. Each is paired with a Shrink Atlas concept and comes with ready-made square, story, and carousel images for social sharing. Seventeen live now.

• Cognitive Distortions: 11 Thinking Traps, a one-page CBT reference for spotting biased thoughts and reframing them.
• The Overthinking Loop worksheet, interrupt rumination and worry, find one real next step.
• The Thought Record, catch a hot thought, weigh the evidence, find a fairer one.
• The Window of Tolerance, a nervous-system map: how stress pushes you out of your steady zone.
• Grounding Techniques: A Pocket Card, six simple, evidence-informed ways to come back to the present.
• Panic Attack First Aid, what a panic attack is, why it can't hurt you, and steps to ride one out.
• Behavioral Activation: An Activity Planner, action before feeling, a gentle planner to re-engage with what matters.
• Sleep: How It Works and a Wind-Down Routine, the two systems that drive sleep and a simple evening routine.
• Name the Feeling: An Emotion Vocabulary, precise words for emotions calm them and sharpen your response.
• Values Clarification Worksheet, when you're stuck or overwhelmed, values point the way.
• Boundaries: A Starter Guide, what healthy boundaries are, the main kinds, simple language to set them.
• The Self-Compassion Break, three short steps to steady yourself in a hard moment.
• See all 17 shrinkDaily handouts →