Guided tools for anxiety and panic

21 short practices from the app, 2 to 8 minutes each. Here is what each one does and when it helps. The guided version, with timers, breath pacers and a voice that reads each step, is in the app.

Grounding

Bring attention back to the room when the mind is racing ahead.

4 min

Five Senses

Ground in the room through sight, touch, sound, smell, and taste.

What it does

3 min

Orienting Scan

Slowly look around to remind your brain where you are.

What it does

3 min

Mind Anchor

A quiet mental task for meetings, stores, and other places you cannot move much.

What it does

2 min

Eye Focus Regulation

Gentle near-far focus can steady a flooded nervous system.

What it does

Panic and physical surges

For when panic is too physical for thinking or breath counting.

3 min

Cold Reset

Use a clear cold sensation when panic is too physical for thinking or breath counting.

What it does

3 min

Move It Out

A one-minute burst of effort for when panic is full of physical fuel.

What it does

8 min

Interoceptive Exposure

Bring on harmless body sensations on purpose, so they feel less alarming when anxiety triggers them.

What it does

Body and somatic

Weight, movement, tension and release when thoughts are too loud.

5 min

Somatic Reset

Use body cues when anxious thinking is too loud.

What it does

3 min

Bilateral Tapping

Alternate gentle taps to help the nervous system settle.

What it does

2 min

Vagus Hum

A low hum on the exhale can soften the alarm system.

What it does

3 min

Jaw & Shoulder Release

Drop tension that panic and worry often hide in the body.

What it does

2 min

Shake & Settle

Let the body discharge excess activation, then rest.

What it does

3 min

Tense and Release

Tighten one area, then let it go. A short body scan.

What it does

Mindfulness and acceptance

Stop fighting the feeling, so it has less to push against.

5 min

Mindfulness

Practice noticing experience without needing to fix it.

What it does

4 min

Acceptance

Make room for uncomfortable sensations without checking, fighting, or asking for certainty.

What it does

5 min

Float Through

A Claire Weekes-style practice for panic: face it, accept it, soften around it, and let time pass.

What it does

3 min

Name It

Put a word on the feeling, and notice where it sits.

What it does

3 min

Self-Compassion Break

A short kindness practice for moments that already feel hard.

What it does

Exposure and worry

Small, planned steps toward what anxiety avoids, and a place to park worries.

8 min

Exposure Practice

Build a tiny, respectful ladder toward what anxiety avoids, then compare fear predictions with real outcomes.

What it does

6 min

Social Anxiety

Prepare, act, and reflect without harsh self-review.

What it does

2 min

Worry Park

Write the worry down and give it a time to come back.

What it does

Get early access

SOS, night support, breathing, recovery tools. iOS and Android, soon. Hop on the list if that sounds useful.

Trust center

Early access before public launch
Founder pricing locked for life
Unsubscribe anytime