Anxiety Pal
Choose one manageable step for the next few minutes.
Open a short breathing, grounding, or quick action when anxiety, worry, or overwhelm is taking up too much room.
Use what feels possible. These tools can support a difficult moment, but they are not medical care or crisis response.
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.
Start breathing
Use a steady rhythm when your body feels keyed up.
Use grounding
Come back to what you can see, hear, and feel around you.
Try quick tips
Choose one small action for right now.
Body scan
Check in with your body without forcing anything to change.
Sensory reset
Use your senses when your thoughts feel crowded.
Stop-Shift-Reset
Pause, change one small thing, then choose your next step.
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.