Anxiety & Stress Relief

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Breathing Exercise

Activate your parasympathetic nervous system with guided breathwork

Pattern:

Ready?

Cycles: 0 Time: 0:00

💡 Why it works: Slow controlled breathing stimulates the vagus nerve, switching your body from fight-or-flight to rest-and-digest within minutes.

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5-4-3-2-1 Grounding

Anchor yourself in the present moment using your five senses

This technique uses your senses to interrupt anxiety spirals and bring you back to the present moment. It takes about 3 minutes.

💡 Why it works: Engaging the senses activates the prefrontal cortex, which calms the amygdala — your brain's fear centre — reducing anxiety rapidly.

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Calm Sounds

Browser-generated ambient audio — no downloads needed

🔇 🔊 60%

💡 Why it works: Consistent ambient sound masks jarring noises, lowers cortisol, and promotes the relaxing alpha brainwave state.

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Anxiety Journal

CBT-based thought record to identify, challenge, and reframe anxious thinking

📍 Situation — What triggered this feeling?

💭 Automatic Thought

❤️ Emotions & Intensity (%)

✅ Evidence Supporting the Thought

❌ Evidence Against the Thought

⚖️ Balanced, Realistic Perspective

🌱 How do you feel now? (% after reframing)

💡 Why it works: CBT thought records break the cycle of negative automatic thoughts by teaching your brain to evaluate evidence and build healthier thinking habits.

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Progressive Muscle Relaxation

Systematically release physical tension — ~5 min guided session

Sit or lie comfortably. We'll guide you through 8 muscle groups — tense each for 5 seconds, then enjoy 15 seconds of release.

🤲 Hands💪 Arms🤷 Shoulders😬 Face 🦷 Jaw🫁 Chest🫃 Abdomen🦵 Legs

💡 Why it works: Developed by Dr Edmund Jacobson, PMR is clinically proven to reduce physical tension, lower blood pressure, and significantly decrease anxiety symptoms.

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Thought Challenger

Identify cognitive distortions and learn to reframe negative thoughts

What negative thought is troubling you?

💡 Why it works: Identifying cognitive distortions is a core CBT technique. Recognising the pattern removes its power and helps break cycles of negative automatic thinking.

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Anxiety Tracker

Monitor your anxiety levels over time to spot patterns and measure progress

How anxious do you feel right now? (1–10)

1 – Calm10 – Severe

5 Moderate

Your Recent Entries

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Log your first entry to see your chart!

💡 Why it works: Tracking anxiety builds self-awareness, reveals patterns and triggers, and shows measurable progress — a core principle of CBT and mindfulness-based therapies.

You Are Not Alone

Your Wellness Toolkit

Breathing Exercise

5-4-3-2-1 Grounding

Well Done!

Calm Sounds

Anxiety Journal

Progressive Muscle Relaxation

Hands & Forearms

Beautifully Done

Thought Challenger

Which thinking traps can you spot?

Great work!

Anxiety Tracker

Your Recent Entries

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