About Anxiety Pal
Anxiety Pal is a quiet app for anxious moments. It offers short techniques for times when anxiety, worry, or overwhelm is taking up too much room.
You can use the techniques without an account. Sign in only if you want saved progress, reminders, or a private Safety Plan you can come back to.
What is inside
Guided Breathing
Follow a steady rhythm for a few minutes. Move at a pace that feels comfortable and stop if the pattern does not feel right.
5-4-3-2-1 Grounding
Name what you can see, feel, hear, smell, and taste when your thoughts need something concrete.
Quick Tips
Choose one small action, such as planting both feet, drinking cold water slowly, or naming the next practical step.
Body Scan
Move attention through the body and notice tension gently. The aim is awareness, not forcing a particular state.
Progressive Muscle Release
Gently tense and release four areas when your body feels held tight. Skip any area that feels painful, injured, or uncomfortable.
Sensory Reset
Use sight, touch, sound, smell, and taste to reconnect with what is around you.
Calm Zone
Use a quiet visual task when words or instructions feel like too much.
Stop-Shift-Reset
Pause, change one small thing about attention or posture, then choose a steady next action.
Worry Sort
Sort one worry into something for now, something to park for later, or something to leave for now.
What Anxiety Pal is not
Anxiety Pal is support, not medical care or crisis response. It does not assess risk, monitor safety, contact anyone for you, or promise that a technique will work.
If life is at risk or someone cannot stay safe, use local emergency services. For external support links, use the Support Resources page.