Anxiety can feel like your brain has a dozen tabs open, and one of them is blasting alarm sounds. When that happens, anxiety apps can be a practical way to slow your body down, sort your thoughts, or get through the next ten minutes.
The right app won’t “fix” anxiety overnight. But the right one can help you build small skills that add up, like steady breathing, better sleep, or a clearer response to worry.
Quick note: Apps can support self-help, but they’re not a substitute for professional care. If anxiety is severe, getting worse, or tied to trauma, substance use, self-harm, or panic that keeps you from daily life, it’s worth talking with a licensed clinician.
A fast way to choose the right anxiety app
Pick based on what anxiety looks like for you, not what’s popular.
- If your anxiety hits your body first (tight chest, shaky hands), start with breathing or grounding.
- If your mind spins (what-ifs, doom loops), try CBT thought tools or journaling.
- If nights are hardest, focus on sleep support.
- If you want support at 2 a.m., consider guided chat (with clear privacy boundaries).
For broader context, it helps to compare how major apps stack up in features and pricing, sources like CNET’s roundup of best mental health apps are a useful starting point, then you can narrow to anxiety-specific needs.
Best apps for anxiety at a glance (January 2026)
| App | Best for | Platforms | Typical pricing model |
|---|---|---|---|
| Pausa | Fast breathing breaks | iOS (Android availability can vary) | Free download, in-app purchases or subscription |
| Calm | Sleep and relaxation | iOS, Android | Free basics, premium subscription (often trial) |
| Headspace | Guided courses and “SOS” sessions | iOS, Android | Free basics, subscription (often trial) |
| Sanvello | CBT tools plus tracking | iOS, Android | Free tier, subscription (sometimes covered by plans) |
| Wysa | Chat-based coping tools | iOS, Android | Free tier, subscription, optional paid coaching |
| Insight Timer | Huge meditation library | iOS, Android | Free, premium subscription optional |
| Thought Diary (CBT Thought Diary) | CBT thought records | iOS, Android | Free basics, premium subscription |
| Rootd | Panic attack support | iOS, Android | Free tools, paid unlock or subscription (varies) |
Pricing and features can change quickly. Always confirm in the App Store or Google Play listing in your region before subscribing.
Pausa (breathing you’ll actually use in the moment)
Best for: Short, no-fuss breathing breaks when you feel keyed up.
Key features: Box breathing, paced breathing (resonant-style), quick “pause” sessions, reminders, streak tracking.
Pros: Fast to start, low effort, great for workdays when you can’t do a long session.
Cons: Not a full CBT program, smaller library than big meditation apps.
Pricing: Free download, in-app purchases or subscription for expanded content (varies).
Privacy highlights: Typically collects basic usage and device data for analytics; account deletion is usually available via settings or support.
Evidence: Breathing-based downshift tools are supported by general research on paced breathing and stress response, even when app-specific trials aren’t available.
Calm (when anxiety shows up as restless nights)
Best for: Anxiety that disrupts sleep or keeps your body “on.”
Key features: Guided meditations, breathing exercises, sleep stories, calming music and soundscapes.
Pros: Strong sleep library, polished experience, lots of short sessions.
Cons: Main value is behind a subscription; less focused on CBT.
Pricing: Free download with limited content, premium subscription (often includes a free trial).
Privacy highlights: Collects account and usage data for personalization and analytics; deletion requests are available through account or support (check policy).
Evidence: Calm has been studied in multiple mindfulness app trials showing reductions in stress and anxiety symptoms in some groups.
Headspace (structured help for busy minds)
Best for: People who want a step-by-step plan, not endless browsing.
Key features: Beginner-friendly meditation courses, short “SOS” sessions for acute stress, sleep content, breathing and focus sessions (some versions also include an AI guide on certain platforms).
Pros: Clear progression, good for building a routine, easy onboarding.
Cons: Meditation-heavy, subscription needed for most content.
Pricing: Limited free content, subscription with common trial offers.
Privacy highlights: Tracks account and engagement data; offers deletion options via privacy channels or support.
Evidence: Headspace has been evaluated in published studies, often showing improvements in stress and anxiety for consistent users.
Sanvello (CBT-style tools in one place)
Best for: Anxiety driven by thought patterns, rumination, and mood swings.
Key features: CBT-based thought tools, mood tracking, goal setting, guided meditations, optional community features.
Pros: Strong CBT structure, good “therapy homework” companion, tracks progress over time.
Cons: Can feel busy, community may not suit everyone.
Pricing: Free tier, subscription for full access; sometimes available through employer or insurance plans depending on location.
Privacy highlights: May store sensitive entries (mood logs and thoughts); review sharing and analytics language before writing deeply personal details.
Evidence: Uses established CBT methods; app-specific large trials are more limited, but the approach itself is well-supported.
Wysa (support that feels like texting)
Best for: People who want guided coping without a phone call.
Key features: AI chat with CBT and DBT-style prompts, mood check-ins, journaling prompts, breathing and grounding exercises; optional paid human coaching in some regions.
Pros: Available anytime, good for “in the moment” spirals, gentle structure.
Cons: AI isn’t a therapist, responses can feel repetitive, paid tier unlocks more tools.
Pricing: Free version, subscription for full packs, add-on coaching costs may apply.
Privacy highlights: Chat content can be sensitive; review how data is stored, used, and deleted before you share identifying details.
Evidence: Wysa is among the more research-active chat-based apps, with published pilots suggesting symptom improvements for some users.
Insight Timer (a free library, if you like variety)
Best for: Exploring different meditation styles without paying upfront.
Key features: Large free catalog of meditations for anxiety, body scans, yoga nidra, sleep sessions, music and ambient audio, live events.
Pros: Massive free selection, many teachers, easy to sample what fits.
Cons: Quality varies, choice overload is real, less structured than course-based apps.
Pricing: Free, premium subscription optional for courses and extras.
Privacy highlights: Tracks listening and usage for recommendations; check opt-outs and deletion options in settings and policy.
Evidence: Benefits depend on what you practice and how often, rather than the platform itself.
Thought Diary (CBT Thought Diary) (for worry loops and “what if” thinking)
Best for: Turning anxious thoughts into something you can challenge and reframe.
Key features: CBT thought records, mood tracking, distortion labeling (like catastrophizing), pattern insights over time.
Pros: Practical and focused, great for self-reflection, pairs well with therapy.
Cons: Writing-heavy, not built for sleep or relaxation audio.
Pricing: Free basics, premium subscription for advanced features (varies).
Privacy highlights: Stores highly personal notes; confirm whether entries are encrypted, how backups work, and how deletion is handled.
Evidence: Closely follows standard CBT thought log techniques, which have strong research support for anxiety.
Rootd (panic-first design)
Best for: Panic attacks, health anxiety spikes, and fear of fear.
Key features: “Panic button” style acute support, short lessons on panic, breathing and grounding tools, journaling and tracking.
Pros: Clear steps during panic, simple interface, some tools can work offline.
Cons: Smaller library than big wellness apps; stronger for acute support than long-term change.
Pricing: Free core tools, paid unlock or subscription for full access (varies by store and region).
Privacy highlights: Typically collects basic usage data plus what you log; check deletion steps if you journal inside the app.
Evidence: Aligns with evidence-based panic education and coping methods, though large app-specific trials are limited.
Privacy checklist for anxiety apps (worth 2 minutes)
Anxiety can push you to overshare. Before you type in names, addresses, or trauma details, check three things: what data is collected, what’s shared, and how deletion works. Hospital and health system guides can help you think this through, for example UCLA Health’s list of apps for relaxation and coping and Kaiser Permanente’s overview of digital self-care tools.
A simple rule: if you wouldn’t want it in an email you might lose, don’t put it in an app unless you trust its privacy policy.
If you’re in crisis or feel unsafe
If you might harm yourself, or you’re in immediate danger, call your local emergency number right now. In the US, you can call or text 988 (Suicide and Crisis Lifeline). Outside the US, use your country’s crisis line or emergency services. If you’re not sure where to start, a local hospital or public health site often lists numbers.
Conclusion: the best anxiety apps are the ones you’ll repeat
The best anxiety apps aren’t always the most famous ones. They’re the ones that match your symptoms, fit your day, and respect your privacy. Start small, pick one tool you’ll use for seven days, and build from there.
If you want a simple anchor, begin with breathing. When your body settles, your mind usually gets a little quieter, and that’s often enough to make the next step feel possible.