Free
7 days•15 min/day
7-Day Anxiety Support Plan
A short self-help plan using breathing, grounding, relaxation, and reflection to make daily calm practice easier to follow.
NewThe Anxiety Aid Journal, now in print
Evidence-based
Understand your anxiety patterns, and build steadier habits.
Track your mood, run self-tests, and use evidence-based tools to see what affects your anxiety over time.
Calm your body Understand patterns Build steady habits
Check in without overthinking it
Log your mood and a short reflection so patterns are easier to spot.
Track what is changing
Use self-tests to follow stress, sleep, mood, and worry over time.
Practice when you need a reset
Use breathing, grounding, meditation, and sound tools in tense moments.
See what helps
Review check-ins, tests, and practice history without turning it into homework.
Your dashboard
See your check-ins, tests, and practice history together
Use the dashboard to review mood patterns, self-test results, and the techniques you’ve practiced over time.
- View mood patterns on a calendar
- Compare self-test results by area
- Track which exercises you use most
Pro Guided Programs & Downloads
Step-by-step 7-day plans for calm, sleep, and momentum
Start with the free 7-day anxiety support plan. When you want more structure, Pro unlocks the other guided programs plus the full worksheet and cheat sheet library. One-time unlock, USD 39 for life - no subscription. Pro also includes guided breathing, progressive muscle relaxation sessions, and relaxing ambient sound playback.
Pro
7 days•15 min/day
7-Day Sleep Wind-Down Plan
A gentle self-help plan for building a calmer evening routine, easing bedtime tension, and creating a repeatable wind-down checklist.
Pro
7 days•15 min/day
7-Day Self-Compassion Calm Plan
A compact self-help plan for softening harsh self-talk, easing state of threat, and building a kinder response after stressful or anxious moments.
Pro
7 days•15 min/day
7-Day Low-Energy Momentum Plan
A compact momentum-building plan designed for days when physical or mental energy is extremely low, focusing on small steps and steady routines.
Pro
7 days•15 min/day
7-Day Worry & Overthinking Plan
Notice repetitive worries, separate problems from predictions, and practise returning to what matters with small daily steps.
Pro
7 days•15 min/day
7-Day Everyday Stress Reset
Recognise overload, ease physical tension, and build small recovery breaks around the demands of everyday life.
Pro
7 days•15 min/day
7-Day Everyday Social Confidence Plan
Take small, self-chosen steps towards everyday connection while making room for nerves and reducing unhelpful replaying.
Pro
7 days•15 min/day
7-Day Flexible Standards Plan
Explore rigid standards, practise finishing low-stakes tasks, and make more room for useful work, rest, and learning.
Pro
7 days•15 min/day
7-Day Living with Uncertainty Plan
Practise making small decisions, reducing unnecessary checking, and taking meaningful steps without having every answer.
Pro
7 days•15 min/day
7-Day Workday Boundaries Plan
Notice work spilling into recovery time, prepare realistic boundaries, and create a clearer transition out of the working day.
Pro
7 days•15 min/day
7-Day Emotional Awareness Plan
Build a clearer vocabulary for feelings, notice patterns and needs, and practise choosing a helpful response without judging yourself.
Pro
7 days•15 min/day
7-Day Digital Balance Plan
Notice automatic scrolling, adjust avoidable interruptions, and make more deliberate room for the online and offline activities you value.
Explore the toolkit
Evidence-based anxiety exercises
Basic breathing, grounding, and instrument sound therapy stay free. Guided breathing and progressive muscle relaxation sessions require Pro.
Printable cheat sheets
51 quick-reference cheat sheets for difficult moments
One-page reference sheets for panic, grounding, breathing, DBT skills and more. Made to be read in a hard moment, not filled in. Preview online or unlock full downloads with Pro.
No email required
A4 and US Letter PDF
Built for quick crisis reference
Most downloaded
Browse all 51 cheat sheets
Therapists, educators, and individuals can preview cheatsheets online; high-resolution printable downloads are included in Pro.
Explore and practice interactive worksheets online, with high-resolution printable downloads in Pro.
Structured worksheets
53+ therapeutic worksheets, and growing
Structured CBT and DBT exercises across 8 categories, with the research behind each one cited on the sheet.
- Sources
- Every worksheet cites the research it comes from
- Languages
- 10 languages, translated sheet by sheet
- Formats
- Interactive online practice, plus printable PDF & PNG downloads in Pro
New: printed journal
The Anxiety Aid Journal
A 12-week guided journal that turns the skills on this site into five calm minutes on paper each day. Undated, so you can start any day.
- 84 daily pages and 12 weekly reflections
- 12 worksheets and 11 calming techniques, each with a QR code to the guided version
- Paperback or hardcover, shipping included
See the journal From $35, shipping included · Printed in English
A full anxiety toolkit
Use self-tests, worksheets, exercises, and dashboard tracking together to move from “what am I feeling?” to “what helps?”
45Self-tests
51Cheat sheets
53Worksheets
22Free tools
11Languages
Ready to take the next step?
Start building a healthier, calmer mind — one small step at a time.