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Anxiety Toolkit

Evidence-based tools and strategies to calm the body and train the mind

Built with guidance from NHS, NICE, CDC, Mental Health Foundation, APA, NAMI, and peer-reviewed research

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

Understanding Anxiety

Learn to distinguish between normal anxiety and anxiety disorders

Normal Anxiety vs. Anxiety Disorder

Normal anxiety is a natural response to stress or danger—it helps us stay alert and motivated. It's temporary and proportionate to the situation.

Anxiety disorders involve excessive, persistent worry that interferes with daily life, relationships, work, or school. The anxiety is disproportionate to the situation and difficult to control.

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

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Evidence-Based Knowledge

Comprehensive information about anxiety disorders, treatments, and evidence-based strategies

Crisis Resources

Free, confidential support available 24/7 if you're in crisis or need immediate help

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.

🇬🇧

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
🇺🇸

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

Medical Disclaimer: This platform provides educational information and self-help tools. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions regarding a medical condition. If you are in crisis or experiencing thoughts of self-harm, please contact emergency services or a crisis helpline immediately.

Content based on evidence from NHS, NICE Guidelines, Mental Health Foundation, American Psychological Association (APA), National Alliance on Mental Illness (NAMI), National Institute of Mental Health (NIMH), Anxiety and Depression Association of America (ADAA), and peer-reviewed research (2024-2025).