Breathing & Grounding
When the body is loud, these tools work through the body. Each one lets you adjust the parameters most apps keep fixed.
Set inhale, hold, exhale, and second‑hold independently. A synced visual ring paces you.
Standard 5‑4‑3‑2‑1 plus a 6th sense and a slow / normal / fast pace dial.
Capture the worry, schedule a 15‑min slot later, and move on with your day.
Pick 3 sensory cues (sight, sound, touch) and save them as a portable "anchor."
Timed guide for face‑immersion or hand‑in‑cold‑water vagal reset, with safety notes.
Structured breath‑hold ladder with rest intervals, similar to Buteyko light practice.
Cognitive & Reframing
When the thought is loud, these tools work through the thought. None of them are pure "be positive" — each one shows the structure of the thinking.
Plot each scenario on a probability × impact grid. See your rating soften after one coping step.
Multi‑step scoring across 9 named distortions, with a personalized profile at the end.
Type a thought, watch it drift across a sky as a cloud. Visual defusion without forced positivity.
Branch each worry into "actionable / not actionable" and get a one‑next‑step suggestion per branch.
Read your worry as written by Past‑You, Future‑You, and a friend. Three voices, one page.
Detect critical vs. kind voice patterns and rewrite a sentence in the kinder voice.
Somatic & Body
Anxiety lives in the body too. These tools map where you are physiologically and give one regulation step, not a 20‑item protocol.
Locate yourself on hyper / optimal / hypo arousal and get one matched regulation step.
Self‑assess dorsal / ventral / sympathetic state using body signals. No jargon required.
Build a custom body‑scan path (head→toe, toe→head, or split). Audio cues included.
Pick muscle groups, hold seconds, rest seconds. Generate a sequenced PMR script.
Pick from shake, stretch, vocal‑tone, and orient moves. Build a 5‑move release flow.
Sleep & Recovery
Sleep is where most anxiety regulation actually happens. These tools build a real wind‑down and track your energy honestly.
Build a 30‑min pre‑sleep routine: dim light, screen cut‑off, breath, body, story.
Pick setting, length, tone, and character. Get a printable boring‑on‑purpose story.
Log a recent spike and see your recovery curve, with the typical 24–72h window shown.
Allocate today's spoons across tasks. Visual surplus / deficit at the end.
Choose anchor (breath, sound, touch, phrase). One minute. Visual progress dot.
Values & Meaning
When anxiety narrows life to "stop the bad thing," values widen it again. These tools help you act from what matters, not just what scares you.
Drag 12 life domains to importance order. Use the compass for hard decisions.
Plot 8 core needs on a radar. See which are starving and which are full.
Describe the situation; generate a structured 3‑paragraph letter from a kind voice.
Pick from 6 categories with weights. Avoid the "everything's fine" trap.
Build a SUDs‑based 10‑rung exposure ladder with concrete actions per rung.
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Social & Boundaries
Most "social anxiety" tools skip the actual conversation. These help you plan, script, and recover from one — without pretending it never felt hard.
Map social interactions to charge / drain. See your weekly battery trend.
Describe the conflict. Get a 4‑phase script with non‑violent phrasing.
Name the situation. Get 3 phrasing variants: firm, warm, brief.
Pick a scenario, rehearse openings and pivots in 6 guided prompts.
Rewrite 6 passive / aggressive sentences into assertive ones with rationale.