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

anxietychecklist.com · 2026-10-01 · by Long Nguyen ·generic
Calm panic with a free SOS button, lower daily anxiety and change the pattern with CBT tools. Free to start. Download Anxiety Checklist.

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

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In crisis? Get Help NowClose

Stage 1

Calm Now

For the panic moment

  • SOS Panic ReliefFreeWhen panic hits, tap SOS
  • Guided AffirmationsCalming words in a real human voice
  • Grounding TechniquesIncluding 5-4-3-2-1 and Bubble Pop

    • Stage 2

    Feel Better Daily

    Lower everyday anxiety

    All daily tools

  • BreathingBox, Physiological Sigh, 4-7-8 + Dan Brulé
  • SoundscapeMix your own calming sounds
  • HypnosisGuided audio to help you relax
  • SleepQuiet your mind at night
  • MeditationGuided meditation for anxious minds
  • Walking MeditationCalm your mind while you move
  • Driving AnxietyCalm support before and during the drive
  • EFT TappingGuided videos to tap along with
  • Gratitude JournalRetrain your attention toward safety

    • Stage 3

    Feel more in Control

    Change the pattern

  • CBT Thought JournalFreeTurn anxious thoughts into balanced ones
  • Fear LadderFace fears step by step, with AI help
  • Belief ExperimentsTest what your anxiety predicts
    • Included with PremiumYour guideAI CBT CompanionChat or talk out loud: it helps you work through anxious thoughts and opens the right exercise.See how it works

    Get the app before you need it

    Free SOS panic relief. Premium with a free trial.

    Download on the App StoreGet it on Google Play

    No sign-up needed.

    Free library

    Understand your anxiety

    Learn how anxiety works

    Anxiety UniversityFree75+ free articles, with quizzes

  • Getting Started
  • Anxiety Tests
  • Cognitive Traps
  • Stress Reduction
  • Common Anxiety Phobias
  • Inspiring Healing Journeys
  • Find a therapistTherapists who work with anxiety, near you or online
  • Take an anxiety test7 self-assessments to see where you stand
  • BlogArticles and stories about anxiety

  • About us
  • Privacy
  • Terms

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

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

    Watch the 1-minute video

    ###### 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.

    cloud

    cloud

    New in the app

    New ways the app has your back.

    Since our last update we’ve added tools for the moments people told us were hardest: the blank page, the racing mind at night, knowing what actually helps, and finding the right person to talk to.

  • AI help: Premium

    • AI help in the Thought Journal and Fear Ladder

    Stuck on a step? Get an idea, or let AI suggest the thinking traps, a balanced thought or the steps of a ladder. See AI help
  • Premium

    • Voice Mode with the AI CBT Companion

    Talk instead of typing. It listens, answers out loud and can open the right exercise for you. See Voice Mode
  • Free to try

    • Soundscape

    Mix rain, nature sounds, music and brainwave tones into your own calm. See Soundscape
  • Premium

    • Two new breathing exercises

    The Physiological Sigh and 4‑7‑8 Breathing join Box Breathing, each with its own guided animation. See the breathing exercises
  • Bubble Pop is free

    • Two new grounding exercises

    Bubble Pop, a calming tap game, and a guided 5-4-3-2-1 senses exercise with voice. See the grounding exercises
  • Free

    • Find a therapist near you

    Our new directory lists therapists who work with anxiety, in person or online. Find a therapist
  • Free

    • Mood Tracker

    Check in once a day with a mood and what you did. Watch your streak, your calendar and your patterns grow. See the Mood Tracker
  • Free

    • See what works

    The “How do you feel?” check-in before and after each exercise now shows which tools actually move you. See how it works

    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.1234

    1. 1

    A wave of panic or anxiety

    Your heart races. Your chest feels tight. It feels like something is badly wrong. 2. 2

    You avoid

    You stay away from the place, the plan or the feeling that set it off. It helps, for now. 3. 3

    You worry

    “What if it happens again?” Your mind scans for danger and plays out the worst. 4. 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.1 For the panic moment

    Stage 1: Calm Now

    Fast support when anxiety spikes: the SOS button, calming affirmations and grounding exercises. See Calm Now 2. A man meditating with headphones under an arc from morning sun to evening moon.2 Lower everyday anxiety

    Stage 2: Feel Better Daily

    Breathing, soundscapes, 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.3 Change the pattern

    Stage 3: Feel more in Control

    CBT tools that help you question anxious thoughts and face fears, step by step, with AI help when you’re stuck. See Feel more in Control
  • Understand your anxiety75+ free Anxiety University articles, with quizzes.
  • AI CBT CompanionChat or talk out loud. It points you to the right tool.
  • The 1–10 check-inShows which tools work best for you.

    • 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

    Swipe to see all 5 steps →

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

    Step 1: 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. 2

    Step 2: 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. 3

    Step 3: 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. 4

    Step 4: 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. 5

    Step 5: “🎉 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

    Elapsed 0:00 / of 0:45

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

  • How SOS panic relief works
  • Guided affirmations for anxiety
  • Grounding exercises, including 5-4-3-2-1 and Bubble Pop

    • iSOS 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. 1

    Rate before

    How do you feel right now, from 1 (Panic) to 10 (Calm)? 2. 2

    Do the exercise

    Affirmations, breathing, a journal entry, whatever you choose. 3. 3

    Rate after

    Check in again and see the difference. 4. 4

    See what works

    Exercise impact shows how you felt before → after each tool, so you know which ones really help. A calendar marks the days you practiced. My Stats and the Mood Tracker’s daily check-in are free.

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

    Scale from 1, Panic, to 10, Calm. Higher is calmer.

    Before we begin the exercise

    How do you feel right now?

    12345678910

    PanicCalm

    Submit

  • 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.

    • New

    The Mood Tracker: your day, in one tap

    Once a day, pick how you feel, tag what you did and add a note if you like. Over time, the app shows the patterns behind your good and hard days.

  • Free: daily check-in, calendar, day streak and Exercise impact (before → after each exercise)
  • Goals and challenges for habits you want to build or break
  • Premium: What Lifts Your Mood (average mood with vs. without each activity), mood stability, weekday patterns and Year in Pixels
    • See the 1–10 check-in →

    Man on a sofa checking in on his phone, with a grid of colourful mood days, smiley faces and a streak flame floating beside him

    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. What's inside: Box Breathing, the Physiological Sigh and 4-7-8 Breathing, each with its own guided animation + Dan Brulé’s 5-video breathwork masterclass See how it works

    • Hypnosis

    Relax deeply and ease anxious tension. What's inside: 5 guided hypnosis audio sessions See how it works

    • Sleep

    Quiet racing thoughts at bedtime. What's inside: 5 guided sleep audio sessions See how it works

    • Meditation

    Step back from anxious thoughts. What's inside: 5 guided meditations See how it works

    • Walking

    Calm your mind while you move. What's inside: 2 guided walking meditations See how it works

    • Driving

    Support before and during the drive. What's inside: 3 audio sessions for before you drive, on the road, and tough moments See how it works

    • EFT Tapping

    Tap along to ease stress. What's inside: 3 guided EFT tapping videos See how it works

    • Gratitude Journal

    Train your attention toward what’s going right. What's inside: Prompts in 10 categories, photos, voice notes and a Gratitude Jar See how it works

    Listen to the Therapist Voice

    Sophie Shaw

    Elapsed 0:00 / of 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.

    New

    Soundscape: mix your own calm

    Layer rain, nature sounds, gentle music and brainwave tones into a mix that settles you, then let it play while you rest, read or fall asleep.

  • Sounds, music and brainwaves (binaural beats, isochronic and Solfeggio tones)
  • Free: play 2 sounds at once from the free selection
  • Premium: the full library, up to 8 layers and saved mixes
    • See Soundscape →

    Person relaxing on a beanbag with headphones, surrounded by soft rain, waves and leaves

  • See all Feel Better Daily tools

    • 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. Stuck on a step? Tap “Get an idea”.

    See how the Thought Journal works

    Four stepping stones: write the worry, spot the thinking trap, balance the thought, reframe it.

    1. 1 #### Define Worries Write the thought that’s bothering you. 2. 2 #### Thinking Trap Spot the pattern, like Fortune Telling. 3. 3 #### Balance Thought Challenge it in a balanced way. 4. 4 #### Let’s Reframe Write a kinder, more realistic alternative.

  • Premium · free trial

    • Exposure Therapy (Fear Ladder)

    Break a fear into small steps and face it at your own pace. Run several fear ladders at once, and let AI suggest the steps. Build a fear ladder
  • Premium · free trial

    • Belief Experiments

    Test an anxious prediction in real life and see what really happens. Try a belief experiment

    New

    Stuck on a step? Get help right where you are.

    Every step of the Thought Journal and the Fear Ladder now has a small help row, so a blank page never stops you.

  • Speak: say it out loud instead of typing
  • Stuck? Get an idea: examples for each step, free
  • Help me (Premium): AI suggests the thinking traps, a balanced thought or the steps of your fear ladder, and you choose what to keep
    • See how AI help works →

    Woman writing in a journal while a tangled line is smoothed into a calm wave by a small sparkle

    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
  • Explore Anxiety University
  • Panic attacks explained
  • Thinking traps that fuel anxiety
  • Take an anxiety self-test

    • 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. Type, or talk to it out loud with Voice Mode. 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.

    • New: Voice Mode

    Talk instead of typing. It listens, answers out loud, and your words appear in the chat too.

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

  • See how the AI Companion works

    • 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. Looking for one? Our therapist directory can help.

    • 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.

    iAnxiety 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.

  • Find a therapist near you
  • What to expect from therapy for anxiety
  • When to talk to a mental health 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, with “Get an idea” on every step
  • Box Breathing and the Bubble Pop grounding game
  • Mood Tracker: daily check-in, streaks and Exercise impact
  • Soundscape: 2 sounds at once from the free selection
  • 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
  • All grounding exercises, including the guided 5-4-3-2-1
  • Physiological Sigh, 4-7-8 Breathing + Dan Brulé breathwork masterclass
  • Full Soundscape library: up to 8 layers and saved mixes
  • Hypnosis, sleep, meditation, walking and driving audio
  • EFT tapping videos
  • Gratitude Journal
  • Exposure Therapy fear ladder
  • Belief Experiments
  • AI help in the Thought Journal and Fear Ladder
  • Mood Tracker insights: What Lifts Your Mood and Year in Pixels
  • AI CBT Companion, with Voice Mode

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

SSarah M.

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

MMike 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, Box Breathing, the Bubble Pop grounding game, a free Soundscape selection, 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.

Can Anxiety Checklist help me find a therapist?

Yes. Our therapist directory lists therapists who work with anxiety, in person or online. Search by city, region or country, and see which credentials we’ve checked before you reach out.

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 exercises like 5-4-3-2-1 and Bubble Pop. Feel Better Daily: breathing (Box, Physiological Sigh, 4-7-8), Soundscape, hypnosis, sleep, meditation, walking, driving, EFT tapping and a gratitude journal. Feel more in Control: the CBT Thought Journal, fear ladders and belief experiments, with AI help when you’re stuck. Plus a daily Mood Tracker that shows what works for you, 75+ Anxiety University articles and the AI CBT Companion, which you can type to or talk to.

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.

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