Anxiety Pal

Anxiety Pal

Take one small step now.

Use a short technique when anxiety, worry, or overwhelm is taking up too much room.

Not sure where to start?

Step 1 of 3

What is taking up the most space?

See all techniques

Technique choices

Simple tools for anxious moments.

Start with the option that asks the least from you right now. You can stop, switch, or come back later.

Settle the body

When your body needs something steady or gentle.

Start breathing

Use a steady rhythm when your breathing feels fast or shallow.

Start

Body scan

Check in with your body without forcing anything to change.

Start

Muscle release

Gently tense and release four areas when your body feels held tight.

Start

Come back to now

When attention needs a concrete place to land.

Use grounding

Come back to what you can see, hear, and feel around you.

Start

Sensory reset

Use your senses when your thoughts feel crowded.

Start

Calm Zone

Move through a quiet visual task when words feel like too much.

Start

Choose next step

When one clear action would help most.

Stop-Shift-Reset

Pause, change one small thing, then choose your next step.

Start

Worry Sort

Sort one worry into now, later, or leave for now.

Start

Try quick tips

Choose one small action for right now.

Start

Optional account

Use the core techniques straight away.

Create an account only if you want saved progress, Safety Plan notes, and reminders you can return to.

Save progress

See the techniques you come back to.

Notice patterns

Review when you use the app and what tends to help.

Keep a Safety Plan

Keep brief private notes for harder moments.

Use the app for support, not urgent help.

If life is at risk or someone cannot stay safe, use local emergency services.

Open safety resources

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Ambience paused.

Garden