Nothing to read, nothing to decide, no streak to protect. You open it, you follow
a shape, and you wait it out. If words are too much, there is a shelf of sounds instead.
Box breathing 4 · 4 · 4 · 4
A square that draws itself at the pace you breathe, with a haptic tap on every beat.
Cyclic sighing 2 · 2 · 6
Two short inhales, one long exhale. The fastest way down from a spike.
4-7-8 for 2am
The one for lying in the dark when your body will not switch off.
5-4-3-2-1 grounding
Five things you can see. Four you can touch. Back into the room.
The assistant
It has already read the week you've had.
The hardest part of asking for help is the retelling. Turn on record sharing and the assistant opens with your last two weeks in view — the attacks, their intensity, what you wrote down at the time.
So what comes back is not general advice. It names the thought, tests it, and hands you one small thing to try before the meeting you are dreading.
Written to stay level — it never dramatises a bad week
Can open a breathing exercise or start a record for you
Sharing is one switch, off until you turn it on
Stats
Anxiety, as a shape you can point at.
Seven days, thirty, ninety, a year. Average intensity, the longest clear run, the gap between attacks widening — the things that only mean anything across weeks.
The intensity calendar is the one people show their doctor: every day coloured by how hard it hit, a month of them at once. Export it as a PDF and take it with you.
Which medication actually shortened an episode
Time of day, place and trigger, ranked
Mood against sleep, side by side
Stress resilience
One number for how much you can take today.
A daily score from 0 to 100, built from your mood over the last week, your attacks over the last month, and — if you wear an Apple Watch — heart rate variability, resting heart rate and sleep.
It breaks itself down, so you can see why today is a 64: mood steady, sleep short, three attacks in thirty days. No watch is fine; the weighting shifts to what you do have.
Reads from Apple Health, writes nothing back
A Home Screen widget and a watch complication
A trend over weeks, not a daily verdict
What it actually gives you back
A month you could not have held in your head.
Thirty days of attacks, by intensity
Ten attacks in a month, the worst of them an 8 on the thirteenth. Nobody notices
that happening to them — it only exists once it is written down.
Today's resilience
64
Moderate
Mood, attacks, and — if you wear a watch — HRV, resting heart rate and sleep,
folded into one number so you know what today can hold.
The questionnaires clinicians actually use, scored with their interpretation bands
and kept as a history — so a second score in a month means something.
Try it before you install anything
Box breathing, four by four.
In for four, hold for four, out for four, hold for four. Follow the square.
It is the same pace the app keeps, with a haptic tap on every beat and a Live
Activity so you can lock the screen and still be led.
This app does not diagnose anyone and it is not a substitute for care. It is a way to
write down what happened while it is still fresh, and to see it added up later.
If you are in immediate danger, call your local emergency number.
Straight answers
Is this therapy?
No, and it does not pretend to be. It is a record and a set of tools: the thought journal follows CBT structure, the assessments are the standard scales, the breathing is breathing. It is useful to bring to a therapist and it does not replace one. If you are in crisis the app puts your country’s emergency numbers one tap away, from the home screen.
Where do my records live?
On your phone, as files. There is no account and no server of ours in the middle — there is no email field because there is nowhere for your records to go. A copy is kept in your own iCloud Drive so a new phone finds your history, and deleting the app deletes the rest.
What does the assistant see?
Only what you switch on. With record sharing off it is a plain conversation. With it on, it gets a summary of your recent attacks and moods so you do not have to retell them. You can turn it off in one tap and keep chatting.
Do I need an Apple Watch?
No. The resilience score is built from your mood and attack history alone and the weighting adjusts automatically. If you do wear one, heart rate variability, resting heart rate and sleep are read from Apple Health — read only, nothing is written back — and the score gets sharper.
What if I stop logging for a week?
Nothing breaks and nothing nags. There are streaks if you want them, but the app is built for the weeks you use it, not the weeks you do not. Pick it up again and the history is still there.
Which languages?
English, German, French, Spanish, Italian, Portuguese, Polish, Czech, Hungarian, Romanian, Swedish, Russian, Ukrainian and Simplified Chinese — the interface, the assessments and the assistant.
Anxiety Tracker · Mood Journal
The next one will be easier to explain.
Not because it hurts less. Because you will know its shape, and you will have it
written down.
Free · iOS 17+ and Android · 4.7 ★ from 298 ratings
If you are in danger right now, this page is the wrong place.
Call your local emergency number. In the US and Canada,
988 reaches the Suicide & Crisis Lifeline. In the UK and Ireland,
Samaritans is 116 123. The app carries the right numbers for
your country and reaches them in one tap.
