Anxiety Relief — Daily Drop
Minimal
“This moment is survivable. You know this because you're here.”
Inhale for 4 counts. Hold for 7. Exhale for 8. Repeat three times.
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Bestie
“Hey, I see you spiraling and I need you to know: you are safe right now. Like, literally right now in this moment, you are okay. Take a breath with me. Your brain is just being extra today.”
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Coach
“Anxiety is your alarm system misfiring. It's not a prediction of the future, it's a sensation in the present. Ground yourself in what's real and true right now. Facts over fears.”
Write down the anxious thought. Next to it, write the actual evidence for and against it. Let facts decide.
Savage
“Your anxiety has been lying to you for years and you keep believing it like it has a good track record. Spoiler: most of the things it warned you about never happened. Stop taking advice from your worst-case generator.”
Write down your top 3 worries from last month. How many actually happened? Keep that scorecard.