Anxiety — Calm the Body, Train the Mind

Evidence-based tools and resources to understand and manage anxiety. Track your progress, build resilience, and find calm.

You're Not Alone

1 in 5

UK adults report anxiety symptoms weekly

19.1%

US adults experience anxiety disorders annually

31.9%

Adolescents experience lifetime anxiety

Treatable

With evidence-based interventions

What is Anxiety?

Normal Anxiety vs. Anxiety Disorder

Normal anxiety is a natural response to stress or danger—it helps us stay alert and motivated.Anxiety disorders involve excessive, persistent worry that interferes with daily life, relationships, work, or school.

Common Signs & Symptoms

• Excessive worry that's hard to control
• Restlessness, feeling on edge
• Muscle tension, fatigue
• Difficulty concentrating
• Sleep disturbances
• Physical symptoms: rapid heartbeat, sweating, trembling

Interactive Wellness Tools

Nine evidence-based tools to help you manage anxiety, track your progress, and build lasting skills.

Box Breathing

4-4-4-4 pattern for stabilizing the nervous system

4-7-8 Breathing

Extended exhale for deep relaxation

Coherent Breathing

5-5 pattern for heart rate variability

SOS 60-Second Reset

Quick calming technique for acute anxiety

Ready

0:00

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Breaths

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Lifetime Statistics

Total Sessions

Total Minutes

Total Breaths

Current Streak

Understanding Anxiety

Learn about anxiety disorders, causes, and evidence-based treatments

Crisis Resources

Free, confidential support available 24/7

If you're in crisis or having thoughts of self-harm

Please reach out for immediate support. You don't have to face this alone. These services are free, confidential, and available 24/7.

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United Kingdom Resources

Emergency Services

999

For immediate life-threatening emergencies

NHS 111

111

Press option 2 for mental health support. Available 24/7.

Samaritans

116 123

24/7 confidential emotional support. Email: jo@samaritans.org

Shout Crisis Text Line

Text SHOUT to 85258

Free, confidential, 24/7 text support

Childline (Under 19)

0800 1111

Free, confidential support for children and young people

Anxiety UK

03444 775 774

Mon-Fri 9:30am-5:30pm. Text: 07537 416 905

Mind Infoline

0300 123 3393

Mon-Fri 9am-6pm. Email: info@mind.org.uk. Text: 86463

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United States Resources

988 Suicide & Crisis Lifeline

Call or Text 988

24/7 free and confidential support. También disponible en español.

Crisis Text Line

Text HOME to 741741

Free, 24/7 crisis support via text message

NAMI HelpLine

1-800-950-6264

Mon-Fri 10am-10pm ET. Email: info@nami.org. Text "HelpLine" to 62640

SAMHSA National Helpline

1-800-662-4357

24/7 treatment referral and information service. También en español.

Anxiety and Depression Association of America (ADAA)

Visit adaa.org for therapist finder, support groups, and educational resources

When to Seek Emergency Help

•You're having thoughts of harming yourself or suicide
•You have a plan to end your life
•You're feeling unable to cope or keep yourself safe
•Your anxiety is so severe you can't function
•You're experiencing chest pain, difficulty breathing, or other severe physical symptoms