#SaneGirlEra: Six research-backed apps to help you cope with anxiety

Managing anxiety isn’t as simple as flipping a switch. It is a gradual process of helping your nervous system recognise safety. It takes time to understand your triggers and find ways to cope when your thoughts start racing, or you begin to feel overwhelmed. While an app can’t replace professional mental health support, having a pocket-sized toolkit of evidence-based exercises can help you navigate moments of distress, regain a sense of calm and build healthier coping habits over time.

From breathing exercises to tools that help you challenge negative thoughts, here are six self-help apps you can turn to when you need a little support.

MindShift CBT

Developer: Anxiety Canada

What to try: When anxiety starts creeping in, open the Quick Relief or Coping Cards section for some immediate support. You can also try the app's Fear Ladder feature, which helps you break down challenging situations into smaller, more manageable steps. Its thought journal can help you identify unhelpful thinking patterns and practise reframing negative thoughts.

Why you'll find it useful: Based on Cognitive Behavioural Therapy (CBT), the app offers tools to help you understand your anxiety and work through it. You can also track your emotions, symptoms and triggers over time, making it easier to spot patterns and discuss them with a therapist if needed.

Pricing: Free.

Breathe2Relax

Developer: National Center for Telehealth and Technology, US Department of Defense

What to try: Open the guided breathing exercise and follow the visual prompts to practise diaphragmatic, or belly, breathing. The app walks you through your breathing rhythm, helping you focus on slowing down and taking more deliberate breaths.

Why you'll find it useful: When stress shows up physically, focusing on your breathing can help you feel calmer. Breathe2Relax also lets you record your stress levels before and after an exercise, so you can observe how the practice affects you over time.

Pricing: Free.

Note: If you have a respiratory condition, check with your healthcare provider before trying structured breathing exercises.

Rootd

Developer: Ania Wysocka

What to try: If you're feeling panicky or overwhelmed, tap the app's central panic button to access its in-the-moment support. You can also explore its Comfort section for exercises and guidance to help you work through difficult feelings.

Why you'll find it useful: Rootd is designed specifically to help people navigate panic and anxiety. Its straightforward interface makes it easier to find support when concentrating feels difficult, while its lessons help you understand what's happening in your body and mind. The app was founded by Ania Wysocka and is female-led.

Pricing: A free version is available, with breathing exercises, a journal and introductory lessons. Additional features may require a paid subscription.

MoodMission

Developer: Dr David Bakker and team

What to try: Start by checking in with how you're feeling. Based on your responses, the app suggests activities, called Missions, that you can try to manage your mood. These may include getting some movement in, reframing an unhelpful thought or taking a small step towards addressing what's bothering you.

Why you'll find it useful: Sometimes, knowing you need to do something to feel better isn't enough to get you started. MoodMission breaks coping strategies into small, manageable tasks, making them feel less overwhelming. You can also track your progress and discover which activities work best for you.

Pricing: Free to download, with some features available through a paid subscription.

Self-Help for Anxiety Management (SAM)

Developer: University of the West of England, Bristol

What to try: Explore the app's self-help resources and exercises to build your own Anxiety Toolkit. You can choose activities based on what you're experiencing, whether you want to understand your triggers better or find ways to cope when stress starts building up.

Why you'll find it useful: SAM combines information about anxiety with practical exercises and tools to help you monitor your feelings and behaviour. Its customisable toolkit means you can save the techniques that work for you and return to them when you need a little extra support.

Pricing: Free.

Healthy Minds Program

Developer: Center for Healthy Minds at the University of Wisconsin–Madison

What to try: Choose a short guided session focused on skills such as awareness, insight, connection or purpose. You can explore guided practices or listen to educational lessons that help you understand your mind and develop everyday habits for emotional well-being.

Why you'll find it useful: The app takes a skills-based approach to mental well-being, combining meditation practices with lessons on how the mind works. You can choose between podcast-style educational content and guided exercises, making it easier to fit a session into your day, whether you're taking a break or winding down at home.

Pricing: Free.

Which app should you try first?

Not sure where to start? Here's a quick guide based on what you might be experiencing.

When you're feeling panicky: Try Rootd for guided, in-the-moment support.

When stress feels physical: Open Breathe2Relax to practise paced breathing.

When your thoughts won't stop spiralling: Use MindShift CBT to identify and challenge unhelpful thinking patterns.

When you're struggling to get moving: Try MoodMission for small, actionable coping exercises.

When you want to build a routine: Explore SAM or Healthy Minds Program to find techniques you can return to regularly.

Remember, there's no one-size-fits-all approach to managing anxiety. An app that works for someone else may not work for you, and that's okay. Give yourself time to explore different tools and see what feels helpful. If anxiety is persistent, interferes with your daily life or feels difficult to manage on your own, consider reaching out to a qualified mental health professional.

Sane Girl Era is our column featuring psychologist Meghna Karia, who pens down her expert advice to help Cosmo readers find solace and sanity amidst the chaos.

Meghna Karia is a psychologist, psychotherapist, and mental health trainer, trained and certified in REBT from the Albert Ellis Institute. She specialises in treating addiction, eating disorders, anxiety, relationship concerns, corporate stress, and existential crises.

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