Evidence-based mindfulness techniques for quick anxiety relief. Learn to calm panic attacks, manage GAD symptoms, and reduce everyday anxiety—naturally and at your own pace.
No signup required • Evidence-based techniques • Works instantly
Interrupts panic by bringing you to the present moment.
Calms nervous system in 2 minutes.
Releases physical tension from anxiety.
Tense each muscle group for 5 seconds, then release: Fists → arms → shoulders → face → stomach → legs → feet. Notice the difference between tension and relaxation.
Interrupts anxious thought spirals.
Pick an object. Observe it for 2 minutes as if you've never seen it before. Notice: color, texture, shape, shadows, details. When anxious thoughts intrude, return to the object.
Identify triggers, track severity over time, and see what techniques work best for you.
Immediate access to grounding exercises and breathing techniques when anxiety spikes.
Talk through anxious thoughts anytime with our AI companion trained in CBT techniques.
The most effective quick techniques are: 5-4-3-2-1 grounding (interrupts panic), box breathing (calms nervous system in 2 minutes), body scan (releases physical tension), and progressive muscle relaxation. Our app offers guided versions of all these techniques, available 24/7 when anxiety hits.
Yes! Research shows mindfulness-based interventions significantly reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD). Mindfulness helps by: reducing rumination, increasing present-moment awareness, building tolerance for uncomfortable sensations, and breaking the anxiety-avoidance cycle. It works best when combined with therapy for moderate-severe anxiety.
CBT and mindfulness complement each other perfectly. CBT helps identify and challenge anxious thoughts, while mindfulness teaches you to observe thoughts without reacting. Together: Use CBT to reframe catastrophic thinking, use mindfulness to notice anxiety without judgment, practice exposure (CBT) with mindful awareness, and apply both during panic attacks (CBT coping statements + mindfulness breathing).
Access our interactive anxiety relief tools with guided exercises for breathing, grounding, and panic attacks—all 100% free, no signup required.
✓ No credit card required • ✓ Works instantly • ✓ Evidence-based