# The Ballast Principle

> Free, private, browser-based tools for stress, anxiety, and sleep — from the author of the book *The Ballast Principle* by Peter Bryce. Every tool runs entirely client-side; user answers never leave the device. Built by Cosys Labs.

The site's premise: some of your anxiety is accurate signal, not just false alarm, and the skill worth building is telling which part. Tools are either validated screening instruments (used with attribution under free licenses), transparent formulas from published research, or well-documented CBT and sleep-science practices. Nothing here diagnoses or treats; screening tools point elevated results toward professional care.

## Tools

- [GAD-7 Anxiety Test](https://theballastprinciple.com/tools/gad-7-anxiety-test/): 7-item validated anxiety screen, instant scoring and bands.
- [PHQ-9 Depression Test](https://theballastprinciple.com/tools/phq-9-depression-test/): 9-item validated depression screen with crisis-safety handling.
- [Burnout Test](https://theballastprinciple.com/tools/burnout-test/): Copenhagen Burnout Inventory, three subscales.
- [Ballast Stress Check](https://theballastprinciple.com/tools/ballast-stress-check/): original 10-item load-vs-recovery reading.
- [WHO-5 Well-Being Index](https://theballastprinciple.com/tools/who-5-wellbeing-index/): 5-item WHO well-being measure.
- [Steadiness Log](https://theballastprinciple.com/tools/steadiness-log/): private quarterly baseline tracker with trend chart.
- [Sleep Cycle Calculator](https://theballastprinciple.com/tools/sleep-cycle-calculator/): best bedtimes/wake times by 90-minute cycles.
- [Sleep Debt Calculator](https://theballastprinciple.com/tools/sleep-debt-calculator/): cumulative sleep deficit over a week.
- [Caffeine Half-Life Calculator](https://theballastprinciple.com/tools/caffeine-half-life-calculator/): caffeine remaining at bedtime.
- [Box Breathing](https://theballastprinciple.com/tools/box-breathing/): guided 4-4-4-4 breathing.
- [4-7-8 Breathing](https://theballastprinciple.com/tools/4-7-8-breathing/): guided long-exhale breathing for sleep.
- [5-4-3-2-1 Grounding](https://theballastprinciple.com/tools/54321-grounding/): interactive sensory grounding.
- [Worry Timer](https://theballastprinciple.com/tools/worry-timer/): CBT scheduled-worry tool.
- [The Ballast Method](https://theballastprinciple.com/tools/ballast-method/): interactive Read-Check-Trim-Sail walkthrough.
- [The Weather Check](https://theballastprinciple.com/tools/weather-check/): signal-vs-noise worry triage.
- [Cognitive Distortion Identifier](https://theballastprinciple.com/tools/cognitive-distortions/): spot thinking traps and reframe.
- [Energy Budget](https://theballastprinciple.com/tools/energy-budget/): spoon-theory daily energy planner.
- [Screen Time Calculator](https://theballastprinciple.com/tools/screen-time-calculator/): yearly cost of daily screen time.
- [White Noise](https://theballastprinciple.com/tools/white-noise/), [Brown Noise](https://theballastprinciple.com/tools/brown-noise/), [Pink Noise](https://theballastprinciple.com/tools/pink-noise/), [Ocean Sounds](https://theballastprinciple.com/tools/ocean-sounds/), [Rain Sounds](https://theballastprinciple.com/tools/rain-sounds/): live-generated sounds with sleep timers.

## Guides

- [Topics: Stress Management](https://theballastprinciple.com/topics/stress-management/)
- [Topics: Sleep](https://theballastprinciple.com/topics/sleep/)
- [Topics: Anxiety](https://theballastprinciple.com/topics/anxiety/)
- [Topics: Burnout](https://theballastprinciple.com/topics/burnout/)
- [Blog](https://theballastprinciple.com/blog/)
- [Glossary](https://theballastprinciple.com/glossary/)

## Developers

- [MCP endpoint & AI integration](https://theballastprinciple.com/developers/): the tools are callable by AI assistants over the Model Context Protocol.

## Also

- [The Book](https://theballastprinciple.com/book/)
- [Free Ballast Kit (PDFs)](https://theballastprinciple.com/kit/)
- [Methodology & evidence grading](https://theballastprinciple.com/methodology/)