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

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

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

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

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

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.

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.

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.

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

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

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

The app asks: “Has the panic ended?”

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

Listen to the Therapist Voice

Simon Candlish

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.

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

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

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

Check in again and see the difference.

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

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

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

Before we begin the exercise

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

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

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

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

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.

Listen to the Therapist Voice

Sophie Shaw

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

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.

Write the thought that’s bothering you.

Spot the pattern, like Fortune Telling.

Challenge it in a balanced way.

Write a kinder, more realistic alternative.

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

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.

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.

One question at a time, at your pace.

Breathing, grounding, a thought journal and more.

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.

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

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

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

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

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.

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.

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

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.

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.

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.

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.

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