Calm Anxiety & Panic right when you need it Understand it when youâre ready
Get the app before you need it
- Free access to the SOS Panic Relief
- Science-based support
- No pressure. No commitment.
Trusted by 1,900+ people learning to regain control of their anxiety
Anxiety Checklist is a supportive mobile app designed to help you through panic and anxiety in the moment, and to reduce it over time with evidence-based tools.
Trusted by 1,900+ people learning to regain control of their anxiety
â Iâve lived with anxiety and panic attacks for years, and like most people, I tried everything I was told to try. CBT, breathing exercises, medication, meditation. Some things helped a little, but nothing was there for me in the moment when panic hit. The Anxiety Checklist app was the first thing that actually helped me feel safer right away. The SOS tools donât try to fix you or talk you out of fear. They help you slow down, feel less alone, and get through the moment. For the first time, I feel like I have something steady to turn to when anxiety shows up â
Sarah M.
What happens when you press the SOS button?
Get instant relief when anxiety or panic hits
When you feel that familiar surge starting, you donât need to think or decide what to do. Just press SOS.
The Anxiety Checklist app gently guides you to the right kind of support based on what youâre experiencing in that moment.
First, we ask one simple question
This matters, because anxiety and panic need different responses.
Youâre never forced down one path. Youâre guided.
Calm the body with guided panic relief support
If youâre having a panic attack, the app shifts focus away from thinking and toward safety and grounding.
Youâre guided through:
- Panic relief affirmations recorded in a calm, steady human voice
- Grounding exercises to help your body settle
- Reassuring guidance that helps you ride out the wave safely
Thereâs no pressure to âcalm downâ or control your breathing perfectly.
The goal is to help you feel less alone and get through the moment.
You donât need to know what to do. You just need to press SOS.
The app adapts to you, not the other way around.
- SOS relief is always free
- Designed for real moments, not theory, no timers, streaks, or pressure
- Use it as often as you need
- Works alongside therapy or medication
Why this helps?
Panic is a body alarm, not a thinking problem. Grounding and reassurance help the nervous system stand down.
Steady anxious thoughts with guided CBT journaling
If youâre feeling anxious, overwhelmed, or stuck in negative thinking, the app guides you through a short CBT-based journaling flow.
This approach is based on Cognitive Behavioural Therapy, the gold standard for treating anxiety-related thought patterns
Youâre helped to
- Capture the thought thatâs driving anxiety
- Identify the cognitive bias behind it
- Gently reframe it into a more grounded, realistic perspective
Why this helps?
Anxiety feeds on unexamined thoughts. Naming the pattern reduces its power and helps your mind slow down
Self-therapy tools to retrain anxiety patterns
1. CBT Journaling
Understand anxious thoughts instead of fighting them
2. Belief Experiments
Test anxious predictions in real life
3. Exposure Therapy (Fear Ladder)
Reduce avoidance step by step
Best when worry, rumination, or overthinking takes over.
- Identify the thought driving anxiety
- Recognise common cognitive biases
- Reframe thoughts into calmer, more realistic perspectives
Builds confidence through experience, not reassurance.
- Write down what anxiety predicts will happen
- Gently test it in a safe, realistic way
- Reflect on what actually happened
This is one of the most effective ways to reduce phobias and avoidance
- Break fears into manageable steps
- Face them gradually, at your pace
- Let anxiety decrease naturally over time
1. CBT Journaling
Understand anxious thoughts instead of fighting them
Best when worry, rumination, or overthinking takes over.
- Identify the thought driving anxiety
- Recognise common cognitive biases
- Reframe thoughts into calmer, more realistic perspectives
2. Belief Experiments
Test anxious predictions in real life
Builds confidence through experience, not reassurance.
- Write down what anxiety predicts will happen
- Gently test it in a safe, realistic way
- Reflect on what actually happened
3. Exposure Therapy (Fear Ladder)
Reduce avoidance step by step
This is one of the most effective ways to reduce phobias and avoidance
- Break fears into manageable steps
- Face them gradually, at your pace
- Let anxiety decrease naturally over time
Anxiety doesnât just disappear after a calm moment. It fades when the brain learns, through experience, that itâs safe.
The Anxiety Checklist app includes structured CBT-based tools to help you gently retrain anxious thinking, avoidance, and fear responses over time.
Learn about anxiety in a calm, grounded way
No commitment. Just clarity.
Understanding anxiety often reduces fear on its own.If youâd like a calm place to start, you can explore our learning resources for free.
Anxiety University
A free library of clear, reassuring articles that explain symptoms, panic, cognitive traps, and common anxiety patterns in plain language.
Use it whenever you need a calm explanation of whatâs happening.
The Anxiety Checklist
A simple, structured checklist that turns âI feel overwhelmedâ into small, practical next steps.Itâs designed to help you regain a sense of direction when anxiety makes everything feel urgent.
Fearless Living! eBook
An honest guide to living with severe anxiety and slowly finding a way forward. It shares what helped me, what didnât, and how I rebuilt a calmer and more confident life over time.
No hype. No miracle promises. Just perspective.
Daily tools to cope, relax, and reset
Anxiety recovery isnât just about facing fears. Itâs also about giving your body and mind regular chances to settle. The app includes calming tools you can use daily or whenever you need support.
Calming & relaxation
- Guided hypnosis sessions
- Progressive muscle relaxation
- Grounding exercises
Sleep & recovery
- Sleep-focused audio sessions
- Tools to unwind before bed
Gentle daily support
- Walking sessions
- Guided affirmations
- Short grounding practices
Use these tools as often or as little as you want.There are no streaks, goals, or pressure.
Learn more when you want deeper understanding
No pressure. No requirement.
Some people find it helpful to go deeper and understand whyanxiety and panic work the way they do.
Inside the app, youâll also find optional classroom-style lessons led by experienced specialists.These are there if and when you want more context and explanation.
PanicFreeTM Masterclass
A deeper explanation of panic, false alarms, and how the nervous system learns safety again.
CBT Essentials with Dr Joshua Shifrin (PhD)
A clear introduction to CBT to help you understand thinking patterns and use the tools more confidently.
Start with the support you need today
You donât need to understand everything or commit to anything right now.You can start with free SOS support and explore the app at your own pace.
Download the Mobile App
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Trusted by 1,900+ people learning to regain control of their anxiety
If you are in a crisis or any other person may be in danger - don't use this site. These resources can provide you with immediate help.
