For the anxious, by the formerly anxious
Made for people with anxiety. By people who beat it — and trust us, it's worth the fight. One tap to a panic rescue, a private companion, and the practices that quietly brought us back to ourselves.
Taking the first step is the hardest part — and we want you to make it. We know professional therapy takes time, can be expensive, and isn't always available right away. If you can get there, it's worth every penny. Until then — or if you need a nudge to start — we're here. Not a substitute for licensed care. In crisis, call or text 988 (US, 24/7).
A real, week-by-week path stitched from the practices that brought us back. A 60-second daily journal with a companion who remembers where you are. Weekly check-ins. Milestones at day 7, 30, 90, and 180. We walk it with you.
26 weeks
Roadmap
Daily
AI journal
4 milestones
Day 7 · 30 · 90 · 180
Weekly
Check-ins
Why we built it
We've sat where you're sitting. The 3 a.m. heart-pound, the grocery-aisle freeze, the shame of cancelling again. Everything in here is something that actually helped one of us — and it's worth the fight.
A great therapist takes time to find, can be expensive, and often has a waitlist. If you can get there, it's one of the best investments you'll ever make. We're here to be the push that gets you in the door — or to walk with you every day until you do. We are not professionals. We are formerly anxious people on a mission to help as many as we can.
One tap to a guided physiological sigh, 5-4-3-2-1 grounding, DBT TIPP, or Claire Weekes acceptance. Offline-ready.
Private by default. Trained to validate before it suggests, and to remember what actually helps you — no one else has to know you're using it.
Short, science-backed questions during onboarding (the same ones therapists use) so the app learns the shape of your weeks — no jargon required.
If things get heavy, a structured plan and 988 are one step away — never red, never alarming.
New · for the heaviest things
Childhood things you've never said out loud. A secret. The way today felt. Pour it in. A trauma-informed companion will acknowledge the pain, hand you back a fresh perspective, and lay out a 6-month path toward the life on the other side of it.
Quiet Games · for an anxious moment
When the thoughts won't stop, a tiny task gives them somewhere safer to land. Each one is the kind of thing therapists call a distraction anchor — short, sensory, low-stakes. No scores that matter. Free, private, on this device.
Pop bubbles as they rise. Tactile and slow.
Slide tiles. Combine like numbers. Quiet logic.
Find the matching tiles. Calm memory work.
Match the word to its color. Gentle Stroop.
Rake patterns in the sand. No goal.
Tap the glow as it moves. A friendly mole.
Connect 1 → 25 in order. Flow state.
The library · the meat & potatoes
This is where the real learning lives. Tap any shelf below to open a full page of videos, papers, books, and podcasts — the clearest voices on each approach. Nothing here is paid for or sponsored. Most people find their favorite teacher inside two minutes of browsing.
16+
Videos
16+
Articles & PDFs
12+
Books
8+
Podcasts
Beck, Burns, Padesky — the videos, papers, and worksheets that taught a generation of therapists.
Marsha Linehan in her own words, TIPP demos, and the radical acceptance teachings behind the module.
Russ Harris, Steven Hayes, and the values worksheets that quietly redirect a life.
Porges, Levine, van der Kolk, and the Stanford cyclic-sighing study, in one shelf.
All four shelves, one tap away.
The science
Every practice in Help In Your Hand traces back to peer-reviewed work or a clinical manual we cite in-app. We tell you who said what, and why we trust it.