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Calm Anxiety & Panic right when you need it Understand it when you’re ready

Get the app before you need it
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Anxiety Checklist
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A tour of the Anxiety Checklist app home screen
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  • Free access to the SOS Panic Relief
  • Science-based support
  • No pressure. No commitment.
  • No login required. Start instantly.

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.

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Why anxiety sticks around

Anxiety feeds itself. That’s why it’s so hard to break.

If you live with anxiety or panic attacks, this loop may feel familiar.

Illustration of the anxiety loop: a panic moment leads to avoiding things, which leads to worry, which leads to more anxiety.

  1. A wave of panic or anxiety

    Your heart races. Your chest feels tight. It feels like something is badly wrong.

  2. You avoid

    You stay away from the place, the plan or the feeling that set it off. It helps, for now.

  3. You worry

    “What if it happens again?” Your mind scans for danger and plays out the worst.

  4. Anxiety grows

    Each round teaches your brain the threat is real. So the next wave comes easier.

A man untangling a knotted thread into a calm, smooth line that ends in a growing sprout.

To break the loop, you need two things: something that helps in the moment, and something that slowly changes the pattern. Anxiety Checklist gives you both.

How the app works

One app. Three stages. Your pace.

The app is organized around how anxiety really shows up. What you see here is exactly what you’ll find when you open it.

Break free from anxiety and take back control of your life.

A winding path with three coloured waypoints showing the journey through Calm Now, Feel Better Daily and Feel more in Control.
  1. A woman on a bench slowing her breath as a tangled line around her becomes calm.

    For the panic moment

    Calm Now

    Fast support when anxiety spikes: the SOS button, calming affirmations and grounding.

    See Calm Now
  2. A man meditating with headphones under an arc from morning sun to evening moon.

    Lower everyday anxiety

    Feel Better Daily

    Breathing, hypnosis, sleep, meditation and more, so your body can settle day by day.

    See Feel Better Daily
  3. A woman writing in a journal as a tangled thought becomes clear and calm.

    Change the pattern

    Feel more in Control

    CBT tools that help you question anxious thoughts and face fears, step by step.

    See Feel more in Control
Calm Now

When panic hits, tap SOS.

In a panic attack, it’s hard to think straight. So you don’t have to. The SOS button sits in the middle of every screen. One tap, and the app guides you through it.

Free forever
  1. The app home screen with the Stop Panic Attack banner, the Calm Now tools and the SOS button in the bottom bar.

    Tap SOS

    It’s always there, at the bottom of your screen.

  2. The SOS screen asking how you feel right now, with two choices: feeling anxious or having a panic attack.

    Say how you feel

    Choose “Are you feeling Anxious?” or “Do you have a Panic Attack?”

  3. A voiced panic-relief affirmation card that says Take a deep breath, with audio controls and a Next button.

    Listen and breathe

    Calming affirmations play one by one, in a steady human voice.

  4. The app asks: How are you feeling now? Has the panic ended? with Yes and No buttons.

    Check in

    The app asks: “Has the panic ended?”

  5. The You Did It! screen: your fear isn't in control, you are. This feeling isn't dangerous, I can handle it.

    “🎉 You Did It!”

    “Your fear isn’t in control — you are.” Still struggling? The app suggests something else to try.

“This feeling isn’t dangerous. I can survive it. I can handle it.”

From the app’s SOS screen

Listen to the Therapist Voice

Simon Candlish

0:00 / 0:45

Simon Candlish voices the affirmations you’ll hear in SOS. A real human voice, not AI.

SOS is support for a hard moment, not an emergency service. If you think you may be in danger, go to Get Help Now.

The 1–10 check-in

See what actually works for you.

Before and after most exercises, the app asks one simple question: “How do you feel?”

  1. Rate before

    How do you feel right now, from 1 (Panic) to 10 (Calm)?

  2. Do the exercise

    Affirmations, breathing, a journal entry, whatever you choose.

  3. Rate after

    Check in again and see the difference.

  4. Look back in My Stats

    A calendar marks the days you practiced, with your mood before and after each session.

My Stats is free.

Tap a number from 1 (Panic) to 10 (Calm).

Before we begin the exercise

How do you feel right now?

Illustrative demo: the numbers you pick here are not saved or sent anywhere.

  • Before the exercise: How do you feel? A 1 to 10 scale from Panic to Calm, with 3 selected.
  • Result screen: Great Work! You've lowered your anxiety level by 40%.
    Example result screen: 3 before an exercise, 7 after.
  • My Stats calendar with active days marked, and a logged Breath session: mood before 3/10, mood after 7/10.
A woman rating how she feels on a scale from panic to calm and seeing her mood improve after an exercise.

Why one simple number matters

  • It’s a core CBT skill

    Self-monitoring, noticing and noting how you feel, is a key part of CBT. It helps you see patterns instead of guessing.

  • You learn what works for you

    Over time, your scores show which tools bring you real relief. So next time, you know where to turn.

  • Every win counts

    Even a 1-point change is proof that something helped. The app celebrates it with you.

  • No pressure

    If a number doesn’t move, that’s okay. It’s a check-in, not a test or a diagnosis.

Feel Better Daily

Lower your everyday anxiety, a few minutes at a time.

Anxiety isn’t only panic attacks. It’s also the tension humming in the background. These tools help your body and mind settle, day by day.

Premium · free trial

  • Breathing

    Slow your breath and calm your body.

    Guided Box Breathing (1 to 5 minutes) + Dan Brulé’s 5-video breathwork masterclass

  • Hypnosis

    Relax deeply and ease anxious tension.

    5 guided hypnosis audio sessions

  • Sleep

    Quiet racing thoughts at bedtime.

    5 guided sleep audio sessions

  • Meditation

    Step back from anxious thoughts.

    5 guided meditations

  • Walking

    Calm your mind while you move.

    2 guided walking meditations

  • Driving

    Support before and during the drive.

    3 audio sessions for before you drive, on the road, and tough moments

  • EFT Tapping

    Tap along to ease stress.

    3 guided EFT tapping videos

  • Gratitude Journal

    Train your attention toward what’s going right.

    Prompts in 10 categories, photos, voice notes and a Gratitude Jar

Listen to the Therapist Voice

Sophie Shaw

0:00 / 0:42

Every session starts with a short voice sample, so you know the guide feels right. This is Sophie Shaw, who guides the Grounding Meditation.

Feel more in Control

Change the pattern with CBT.

Calming down helps today. Changing how you respond to anxious thoughts helps for the long run. That’s what CBT (cognitive behavioral therapy) is for. CBT is the most widely researched talking therapy for anxiety, and these tools bring its core exercises to your phone.

Free forever

CBT Thought Journal

Catch an anxious thought, spot the thinking trap, and rewrite it in a kinder, more realistic way.

See how the Thought Journal works
Four stepping stones: write the worry, spot the thinking trap, balance the thought, reframe it.

  1. Define Worries

    Write the thought that’s bothering you.

  2. Thinking Trap

    Spot the pattern, like Fortune Telling.

  3. Balance Thought

    Challenge it in a balanced way.

  4. Let’s Reframe

    Write a kinder, more realistic alternative.

  • Premium · free trial

    Belief Experiments

    Test an anxious prediction in real life and see what really happens.

These aren’t quick fixes. They’re skills. Think of it like physical rehab: each practice makes the next one a little easier.

Understand your anxietyFree

Understand your anxiety, so it no longer controls you.

Anxiety University is a free library in the app and on this site. Short, clear articles explain what’s happening in your body and mind, with quizzes to check what you’ve learned.

  • 75+ free articles
  • Quizzes to test what you learned
  • 6 categories
  • Getting Started
  • Self-Assessments & Anxiety Tests
  • Cognitive Traps & Thought Patterns
  • Stress Reduction
  • Common Phobia
  • Inspiring Story
A man reading on a stack of books, learning how anxiety works.
Your guideIncluded with Premium

Meet the AI CBT Companion.

A supportive chat that uses CBT techniques to help you work through an anxious thought, instead of going round and round it. When talking isn’t enough, it suggests a real exercise from the app and opens it for you.

  • Talks it through

    One question at a time, at your pace.

  • Opens the right exercise

    Breathing, grounding, a thought journal and more.

  • Remembers what helps

    Only if you allow it. Memory is off by default.

It is not therapy and not a therapist. It doesn’t diagnose, and it can’t help in an emergency.

A tangled thought bubble unwinding into a calm chat bubble
For people in therapy

Built to work alongside therapy.

Many people use Anxiety Checklist while they see a therapist, or while they wait to start.

  • Practice between sessions

    CBT often comes with homework. The Thought Journal, Fear Ladder and Belief Experiments give it a simple, guided structure.

  • Bring what you worked on

    Your Thought Journal history and My Stats show what came up and how you felt. You choose what to share in your session.

  • Support between appointments

    Anxiety doesn’t wait for your next session. SOS and the calming tools are there at 3 a.m.

A woman shares her practice with her counsellor, then keeps practising at home between sessions.

Anxiety Checklist is a self-help app. It doesn’t replace a therapist, a doctor or emergency care. If anxiety is affecting your work, relationships or health, please talk to a professional.

Free vs Premium

Start free. Upgrade only if you want more.

The tools you need most in a hard moment are free forever. Premium unlocks the full toolkit.

Free features in a gift box next to Premium features with a small crown.
Free

Free forever

  • SOS panic relief
  • Panic Attack Relief affirmations
  • CBT Thought Journal
  • Anxiety University: 75+ articles and quizzes
  • My Stats and your 1–10 check-ins
  • Browse everything in the app
Premium

Premium · free trial

  • All 6 affirmation categories
  • 9 grounding techniques
  • Breathing exercises + Dan Brulé breathwork masterclass
  • Hypnosis, sleep, meditation, walking and driving audio
  • EFT tapping videos
  • Gratitude Journal
  • Exposure Therapy fear ladder
  • Belief Experiments
  • AI CBT Companion

Free trial: 7 days on the monthly plan, 14 days on the yearly plan. A weekly plan is also available. Cancel anytime. No sign-up needed to start.

Download on the App StoreGet it on Google Play

In their words

I’ve 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 don’t 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

Sarah M.

This isn’t just an anxiety app. It’s something you can rely on, every time anxiety shows up.

Mike B.

Questions people ask

Is Anxiety Checklist free?

Yes, you can start free. SOS panic relief, the Panic Attack Relief affirmations, the CBT Thought Journal, Anxiety University and My Stats are free forever. Premium unlocks the rest, with a free trial: 7 days on monthly, 14 days on yearly.

Do I need to create an account?

No. Open the app and start. There’s no sign-up or login.

Does the app replace therapy?

No. It’s a self-help app built on CBT techniques. Many people use it alongside therapy, to practice between sessions. If anxiety is affecting your daily life, please talk to a professional.

What if I’m in crisis?

Please don’t rely on the app. Call your local emergency number or go to Get Help Now for immediate support.

What’s inside the app?

Three stages. Calm Now: SOS, affirmations and grounding. Feel Better Daily: breathing, hypnosis, sleep, meditation, walking, driving, EFT tapping and a gratitude journal. Feel more in Control: the CBT Thought Journal, a fear ladder and belief experiments. Plus 75+ Anxiety University articles and the AI CBT Companion.

Does it work offline?

Most features need an internet connection, because audio, videos and articles load when you open them. The Dan Brulé breathwork masterclass videos can be downloaded to watch offline.

What is the AI CBT Companion?

A supportive chat that uses CBT techniques to help you work through anxious thoughts, and opens exercises from the app for you. It isn’t therapy, doesn’t diagnose and isn’t for emergencies. Memory is off unless you turn it on. Learn more.

Is it for panic attacks or everyday anxiety?

Both. SOS and grounding help in the moment. Daily tools help lower background anxiety. CBT tools help change the pattern over time.

Get the app before you need it.

Free SOS panic relief, a free CBT Thought Journal and 75+ free articles. No sign-up. Open it and start.

Download on the App StoreGet it on Google Play

Break free from anxiety and take back control of your life.