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Find tools to help you manage your anxiety

What is anxiety? 

Anxiety is the feeling of worry, unease or dread we can often feel in uncertain or threatening situations. It can cause physical sensations like shortness of breath, a racing heartbeat, sweaty palms, and feelings of nausea. It can also affect our ability to sleep or feel relaxed.

Anxiety is our body’s natural way of alerting us to danger, and it’s perfectly normal to feel anxious at times of stress – before an interview, during a test or presentation, or when meeting someone new. Anxiety in these cases can even be useful, pushing us to perform at our best.

Anxiety can become difficult to manage when these feelings start to occur more often, last longer, or become more severe. They might become overwhelming and interfere with your ability to carry out everyday tasks. Feelings of worry might start to occur at random and for no clear reason. Periods of prolonged, excessive worry could indicate an anxiety disorder.

On this page you can find tools to help understand and manage anxiety – whatever form it takes, for you or a friend.

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Showing 57 resources for

anxious

Be Mindful

Free for Londoners
Clinically Approved

Be Mindful is an online course for learning to practice mindfulness, which is a mind-body approach to life that helps us to relate differently to experiences

Pros:

  • Free for Londoners – exclusive offer
  • Evidence based
  • Interactive and easily accessible
  • Includes downloadable meditation tracks
  • Provides detailed feedback of progress

Cons:

  • Requires a commitment to regular practice
  • Not suitable for people with severe depression
  • Not suitable for people going through major changes/upheavals, e.g. job loss, bereavement or break-ups

Would you recommend this?

11
4

Big White Wall

An online community of people who are anxious, down, or not coping who support one another by sharing what's on their mind.

Pros:

  • Anonymous
  • Professional online support available 24/7
  • Fast response rate
  • Moderated to ensure safety and support
  • NHS recommended

Cons:

  • Can be difficult to navigate at first
  • £9.99/month subscription fee applies to some regions

Would you recommend this?

15
15

FearFighter

An online, CBT-based self-help course for treating panic and phobias. 

Pros:

  • Well-structured and simple to follow
  • Adjust content to your own preferences
  • Live coaching and support available
  • NHS recommended

Cons:

  • Video content requires good internet connection
  • Requires commitment to the 9 week course
  • £99 to £199 (with live coaching and support)

Would you recommend this?

3
2

Kooth

An online counselling and emotional wellbeing platform for children and young people. 

Pros:

  • Free
  • Confidential and anonymous
  • Moderated and facilitated peer support forums
  • A good range of tools and resources available

Cons:

  • For children and young people only
  • Limited hours for live support (Mon to Fri 12:00-22:00, Sat & Sun 18:00-22:00)

Would you recommend this?

6
3

Headspace

A mindfulness and meditation app with hundreds of guided meditations for everything from stress to sleep. 

Pros:

  • Free trial available
  • Easily accessible to complete beginners
  • In-browser version available

Cons:

  • Tracks cannot be downloaded for offline use
  • Subscription fee for the majority of content (from £6.25/month)
  • Daily use is recommended for long term benefits

Would you recommend this?

6
1

Moodscope

A website that helps you to measure and record your mood, and share your scores with trusted friends to keep you on track. 

Pros:

  • Free
  • Daily reminders to keep you on track

Cons:

  • Relying on a buddy to keep track of your moods can be a big responsibility 
  • The mood-rating system can be vague and inaccurate
  • Not yet available as an app

Would you recommend this?

0
1

Live Happy Podcast

A weekly podcast offering scientific tips and ideas on how to lead a happier, more meaningful life through interviews with medical professionals and wellbeing thought-leaders. 

Pros:

  • Free
  • New episodes released every week
  • Can be downloaded and played offline 
  • Available on android and iOS 

Cons:

  • Credibility of speakers will vary 

Would you recommend this?

1
0

Thought Diary Pro

A thought-tracking app based on the principles of CBT, designed to help you change the way you think about difficult everyday situations. 

Pros:

  • Clear and straightforward
  • Evidence based
  • Password protected
  • Reports can be emailed to your therapist

Cons:

  • £4.99 one-time fee

Would you recommend this?

1
1

Mindshift

An app designed to help teens and young adults cope with different forms of anxiety, with simple exercises to aid relaxation, build confidence and manage worry. 

Pros:

  • Free 
  • Informative
  • Available on Android and iOS

Cons:

  • Some may find the clinical feel off-putting
  • Less interactive than other apps
  • Can be difficult to navigate

Would you recommend this?

1
0

Meditation Studio

An app aimed at promoting mindfulness and relaxation, offering over 250 guided meditation sessions and step-by-step courses led by meditation experts. 

Pros:

  • Simple layout and easy to navigate
  • Sessions range in length (2, 5, 10, 15 and 30 mins) 
  • Courses available for different levels (beginner-expert)

Cons:

  • £3.99 one-time fee for unlimited access 
  • No free trial available

Would you recommend this?

1
0

YouTube – Yoga with Adriene

A popular YouTube channel offering a range of guided yoga and meditation practices, focusing on mental and emotional wellbeing as well as physical exercise.

Pros:

  • Free
  • Suitable for all ages and abilities
  • Videos range from 5 mins to an hour
  • Good alternative to a public class

Cons:

  • Some may find the spiritual aspect of yoga off-putting 

Would you recommend this?

2
0

Brain.fm

Brain.fm provides music designed to enhance focus, relaxation, meditation and sleep within 10-15 minutes of use. 

Pros:

  • 10 free sessions
  • Easy to search for relevant content
  • Sessions can be downloaded for offline use
  • Available as an app
  • Scientific claims are supported by links to relevant research

Cons:

  • £6.99/month for full access
  • The service is still in progress ('Beta')
  • Unavailable on Android

Would you recommend this?

1
0

Noisli

A website and app that allows you to select from a range of natural sounds to create a pleasant environment for productivity, sleep or relaxation. 

Pros:

  • Free and no need to download
  • Minimal design for distraction-free use
  • Downloadable Chrome extension available

Cons:

  • Limited range of sounds

Would you recommend this?

0
1

Living Life to the Full

A free online course helping you to learn coping skills for many of life's everyday stresses. 

Pros:

  • Free
  • Written and led by a medical professional 
  • Freedom to only complete parts of the course relevant to you

Cons:

  • The website can be unclear and difficult to navigate 
  • Courses can be repetitive and unstimulating 

Would you recommend this?

1
0

The Mix

An online support service providing free, confidential support and counselling for young people under 25. 

Pros:

  • Free
  • Confidential
  • Instantly accessible
  • Good range of online resources
  • Telephone counselling available (eight 50-minute sessions)

Cons:

  • Available to under 25s only
  • Telephone counselling not always available
  • Limited hours for live support (helplines and one-to-one chat open 11am-11pm every day) 

Would you recommend this?

4
1

Cove

An app that allows you to create music to capture your mood and express how you feel. 

Pros:

  • Free
  • An alternative way to express yourself
  • Share your compositions with friends

Cons:

  • Only available on iOS
  • Limited range of moods to choose from

Would you recommend this?

0
1

Chill Panda

Chill Panda is aimed mainly at children, and aims to alleviate worry with simple and playful exercises.

Pros:

  • Free
  • Interactive 
  • A fun, non-clinical way for parents to help children manage stress

Cons:

  • Most suitable for children
  • Limited range of features

Would you recommend this?

0
1

HealthUnlocked

A peer-to-peer support network helping users to connect with others who share similar health conditions. 

Pros:

  • Free
  • Safe, secure and anonymous
  • Available as an app

Cons:

  • Content can be difficult to filter
  • Some threads are less active than others 
  • App only available on iOS

Would you recommend this?

1
2

SilverCloud

An online course that uses CBT to help you understand and manage symptoms of stress, anxiety and depression. 

Pros:

  • Free
  • Research based
  • Tailored to individual needs
  • NHS recommended

Cons:

  • Requires commitment to an 8 week course
  • Currently only available with an NHS referral 
  • Only available in some areas 

Would you recommend this?

1
1

Stress & Anxiety Companion

An app that helps to manage stress and anxiety by giving you tools to tackle anxious feelings and identify their triggers.

Pros:

  • Free
  • Evidence based
  • NHS recommended

Cons:

  • Only available on iOS
  • Most suitable for those with mild to moderate anxiety or stress

Would you recommend this?

0
1

Calm

A mindfulness and meditation app offering guided meditations, breathing programmes and 'Sleep Stories' to help de-stress and clear the mind. 

Pros:

  • Free version available
  • Daily reminders to keep you on track
  • Good for beginners who don't know where to start 

Cons:

  • £9.99/month or £44.99/year for premium

Would you recommend this?

1
0

Mental Health Foundation

A website with useful tools and resources for all things related to mental health and wellbeing. 

Pros:

  • Free
  • Clear and informative
  • No time commitment

Cons:

  • Not very interactive

Would you recommend this?

4
0

CALM

A free helpline and web chat service that offers guidance and support to men feeling down or depressed for any reason. 

Pros: 

  • Free
  • Confidential and anonymous
  • Suitable for men of all ages
  • Useful resources for a number of men's issues

Cons:

  • Limited hours for live support (5pm-midnight every day)
  • Callers may experience queues 
  • For men only

Would you recommend this?

1
3

YoungMinds

A resource for children and young people with mental health and wellbeing issues, providing information about common mental health symptoms, how to cope and where to get help. 

Pros:

  • Free
  • Easy to filter and find relevant content
  • Free helpline for parents (Mon–Fri, 9.30am–4pm)

Cons:

  • Limited resources
  • For young people and parents only
  • Mostly aimed at spreading awareness rather than offering immediate support 

Would you recommend this?

1
0

Rethink Mental Illness

A charity providing expert, accredited advice and information to anyone suffering from a mental health problem. 

Pros:

  • Free
  • Expert, accredited advice
  • Helpline for practical advice (Mon-Fri, 9.30am-4pm)

Cons:

  • Does not provide crisis support
  • Callers to the helpline may experience long queues

Would you recommend this?

2
0

Thrive: Feel Stress Free

An app designed to help you relax and build resilience to stress, anxiety and depression through simple exercises and techniques, including calm breathing, meditation and self-hypnosis. 

Pros:

  • Clinically tested
  • Evidence-based techniques
  • Highly interactive
  • Available on Android and iOS

Cons:

  • £5.99/month, £14.99/3 months, £47.99/year
  • Requires users to make an account
  • Commentary can be repetitive 

Would you recommend this?

1
0

Anxiety UK

A support service for people living with anxiety, stress or anxiety-based depression

Pros:

  • Access to reduced-cost therapy (fees vary according to household income)
  • Users can see a therapist within 2 weeks of subscribing
  • Includes 1 year's free subscription to the Headspace app
  • Access to specialist helplines and live chat services

Cons:

  • Very limited free content
  • £30/year  
  • Clinical feel 

Would you recommend this?

3
4

DARE - Rapid Relief Programme

An online programme designed to enable fast recovery from anxiety and panic attacks through videos and audio tracks. 

Pros:

  • Instant access
  • No time limit
  • Can be downloaded and completed offline
  • Full no-questions-asked refund if not satisfied after 90 days

Cons:

  • £49.99 for full course
  • Requires self-motivation

Would you recommend this?

1
0

Nightline

Nightline is a listening service run by students for students. 

Pros:

  • Listeners can call you back for free 
  • Lines are open throughout the night when other services are unavailable 

Cons:

  • Not suitable for those in crisis or seeking direct advice 
  • Not all institutions are supported 
  • Only available during term time 

Would you recommend this?

1
0

Pacifica

A stress-management app, designed to help reduce symptoms of stress, anxiety or depression by combining elements of CBT, mindfulness and meditation. 

Pros:

  • Plenty of free content
  • Evidence based
  • Daily reminders to help you stay on track

Cons:

  • £4.49/month, £26.99/year for full access
  • Requires users to make an account

Would you recommend this?

1
0

Stop, Breathe & Think

A mindfulness and meditation app designed to help relieve stress and maintain positive mental wellbeing by encouraging you to take time out from the pressure and challenges of daily life. 

Pros:

  • Impressive variety of meditation sessions tailored to different moods
  • Clear and easy-to-follow mood tracking feature
  • In-browser version available
  • Separate version for kids

Cons:

  • Very limited free content
  • £9.99/month for premium version

Would you recommend this?

1
0

7 Cups

An online emotional support service that anonymously connects you to a friendly listener when you just need someone to talk to. 


Pros:

  • Listener profiles allow you to browse and select a listener who appeals to you
  • Guided group chats available
  • 3 day free-trial available for online therapy
  • Available on Android and iOS

Cons:

  • For over 18s only
  • Group chats can be chaotic and difficult to follow 
  • Listeners are trained volunteers, not professionals
  • Response time can be slow

Would you recommend this?

1
0

SAM

An app designed to help you learn more about your anxiety, build your own anxiety management toolkit, and tailor your self-help to your own needs. 

Pros:

  • Free
  • Customisable to suit your needs 

Cons:

  • Not very interactive (no audio tracks, for example)
  • Features are relatively basic compared to other anxiety apps

Would you recommend this?

2
0

Digipill

An app that combines guided meditation with music to help with everyday issues such as giving up smoking, losing weight, building confidence and getting to sleep

Pros:

  • Free tracks available
  • Clear and simple to use
  • Easy to tailor to individual needs

Cons:

  • £4.99/month for full subscription, or purchase 'pills' separately (£1.99-£6.99 each)
  • Meditations range from 10-15 minutes only

Would you recommend this?

1
0

Mental Health Forum

An online discussion forum for a broad range of mental health issues. 

Pros:

  • Free
  • Secure and anonymous
  • Carefully moderated
  • A useful help page explains how to navigate the forum

Cons:

  • Posts do not always get replies 
  • Primarily a place for peer-to-peer support rather than information/guidance

Would you recommend this?

1
0

MoodKit

A mood improvement app designed to help you practice mood-enhancing activities, identify and change unhealthy thinking, and track your mood over time. 

Pros:

  • Content is clearly categorised and easy to navigate 
  • Evidence based
  • In-built reminders

Cons:

  • £4.99 one-time fee
  • No free trial available
  • Only available on iOS

Would you recommend this?

0
1

buddhify

A meditation and mindfulness app for modern life that aims to bring more calm to your busy day. 

Pros:

  • No hidden charges
  • Sample meditations can be found on Sound Cloud
  • Easy to use on the go, with meditations lasting anywhere from 2-30 minutes

Cons:

  • £4.99 one-time fee for unlimited access
  • Favourite tracks cannot be saved or added to a personal playlist

Would you recommend this?

1
0

MoodGYM

An online self-help programme using the principles of CBT to help you better manage your mood and cope with symptoms of depression. 

Pros:

  • Scientifically evaluated 
  • Evidence based
  • Available in English, Chinese, Dutch and Norwegian

Cons:

  • £25 for a yearly subscription
  • Requires a substantial time commitment for best results
  • No way to find out exactly how long the modules will last before completing 

Would you recommend this?

1
0

Start2

A website that aims to improve your wellbeing by harnessing your creativity - pick from a range of guided creative activities including collage, animation and creative writing to bust stress and boost your mood. 

Pros:

  • Free
  • Many activities do not require equipment/supplies

Cons:

  • Generalised approach to wellbeing
  • Some may find the exercises to be too straightforward 

Would you recommend this?

0
0

ThinkUp

An app that enables you to record and store positive affirmations in your own voice to help boost your mood and self-esteem. 

Pros:

  • Free version available
  • Works offline
  • Available on Android and iOS

Cons:

  • £2.99 one-time fee for premium
  • Free version only allows 4 recorded affirmations
  • Listening to your own voice can take some getting used to

Would you recommend this?

0
0

Happier

A gratitude app designed to help you appreciate life's happy moments and look for the positives in everyday life. 

Pros:

  • Free to download
  • Features courses designed to improve mood, sleep and positivity
  • Syncs with Apple watch

Cons:

  • Limited free content (courses can be purchased from £4.99)
  • Can feel cluttered and difficult to navigate
  • Does not include tracking features to chart progress

Would you recommend this?

0
0

Breathe Sync

An app that aims to help you breathe better by syncing your breath with your heart rate. 

Pros:

  • Free
  • A simple tool to check in with your breathing at times of stress
  • Inbuilt daily reminders

Cons:

  • Accuracy of pulse readings not guaranteed 
  • Other apps include similar features, plus additional tools such as guided meditations

Would you recommend this?

0
0

Gaia

Gaia is an app that aims to help you lead a more conscious life by inspiring curiosity, spiritual growth and personal development. 

Pros:

  • Free trial available
  • New content added every week

Cons:

  • Content cannot be downloaded and watched offline
  • Very limited free content (£7.99/month for premium)

Would you recommend this?

0
0

Smiling Mind

A meditation and mindfulness app with guided practices for both children and adults. 


Pros:

  • Free
  • High-quality content
  • Good for beginners
  • In-browser version available
  • Tracks can be downloaded for offline use

Cons:

  • Requires login with every use
  • Does not sync with Apple Health 
  • Can be glitchy and slow

Would you recommend this?

0
0

Samaritans

A helpline offering a safe place to talk about anything that's on your mind, any time you like. 

Pros:

  • Free
  • Available 24/7, 365 days a year
  • Private and confidential 
  • Accessible to all 

Cons:

  • Some might be dissuaded by the Samaritans' association with suicide
  • It can be intimidating to take the initiative to call 

Would you recommend this?

1
0

Elefriends

A friendly online community where people who are struggling to cope can listen, share and be heard. 

Pros:

  • Free
  • Safe and anonymous
  • Moderated through the charity Mind
  • Used by a wide demographic

Cons:

  • Over 18s only
  • No moderation from 2am-6am

Would you recommend this?

0
0

NHS Choices – Anxiety

A website providing comprehensive health information and advice in the form of articles, videos and various other resources to help you seek the best help for a range of mental health and wellbeing issues. This link is for issues relating to anxiety.

Pros:

  • Free 
  • Clear and informative
  • Quality and accuracy checked

Cons:

  • Clinical feel
  • Extremely text-heavy

Would you recommend this?

0
1

SASH

A support group for people with social anxiety – SASH runs weekly self-help sessions where socially anxious people can come together, talk and share experiences without fear of judgement. 

Pros:

  • Open to all
  • Led by experienced psychotherapists
  • Weekend workshops and talks also available

Cons:

  • Monday nights only
  • No sessions during summer break (late July - early September)
  • £450 for the 12-week therapy programme (approx. £10 per hour)

Would you recommend this?

0
0

Reddit - r/PanicAttack

A discussion forum for sharing news, opinion and digital content - this particular discussion thread is for sharing tips, advice and experiences relating to panic attacks. 

Pros:

  • Free
  • Easy to filter content
  • No need to sign up in order to browse 

Cons:

  • Partially moderated
  • Posts don't always get replies
  • No guarantee that comments are serious or factually accurate

Would you recommend this?

0
0

West London Centre for Counselling

A counselling service for people living or working in the London Borough of Hammersmith & Fulham. WLCC can help you to resolve problems, cope with crisis, and develop personal insight into your feelings and behaviours. 

Pros:

  • Free
  • Confidential
  • Self-referral for group counselling
  • Counselling available in different languages

  • Cons:

    • Must live or work in the area
    • One-to-one counselling available only with an NHS referral
    • Requires commitment to 12 weekly sessions
    • Most counsellors are volunteers

    Would you recommend this?

    0
    0

    Bubic

    A community-based drug service that provides support for drug users, ex-drug users and their family and friends in the borough of Haringey. 

    Pros:

    • Free
    • Open to all
    • Drop-in sessions available

    Cons:

    • Some sessions run only during the daytime
    • Support predominantly for users of crack cocaine
    • Mainly aimed at residents of Haringey

    Would you recommend this?

    1
    0

    Haringey Thinking Space

    A community support network where local residents of Haringey can regularly come together and share their thoughts and experiences, with the aim of improving mental health and community wellbeing. 

    Pros:

    • Free
    • All welcome
    • No need to register – just turn up
    • Runs weekly (Tuesdays, 6.30-8.30pm)

    Cons:

    • For Haringey residents only
    • For adults only (18+)

    Would you recommend this?

    0
    0

    Compass Wellbeing (Tower Hamlets)

    A free therapy service for residents of Tower Hamlets who are feeling anxious or depressed. 

    Pros:

    • Free
    • Self-referred 
    • Short waiting time
    • One-to-one and group sessions available

    Cons:

    • Mainly treats anxiety and depression
    • For Tower Hamlets residents only
    • For adults only (18+)

    Would you recommend this?

    0
    1

    WDP

    A service providing a range of treatment and recovery services to Londoners affected by a drug or alcohol problem. 

    Pros:

    • Free
    • Confidential
    • Self-referred
    • Services available for children, families and adults

    Cons:

    • Only available to residents of select boroughs

    Would you recommend this?

    0
    0

    The Independent – 10 Subscription Boxes for Self-Care

    Treat yourself or a friend to a mood-bosting care package with these subscription boxes designed for wellbeing and self-care.

    Pros:

    • Aimed at a wide selection of interests and lifestyles
    • Suitable as a gift for yourself or a friend 
    • No subscription necessary (all boxes can be purchased as a one-off)

    Cons:

    • Prices range from £6-£35
    • Postage is not always included

    Would you recommend this?

    0
    0

    Good Housekeeping – Coping with Anxiety at Christmas

    A short article suggesting ways to help a loved one with anxiety cope with the stresses of Christmas.  

    Pros:

    • Free
    • Easy to scan
    • Includes practical suggestions

    Cons:

    • Only offers a very general guide

    Would you recommend this?

    0
    0

    Christmas and Anxiety: A Brief Guide

    A free booklet with tips and suggestions to make Christmas a little easier for people experiencing anxiety. 

    Pros:

    • Free
    • Can be downloaded as a PDF
    • Features practical, realistic advice 

    Cons:

    • Text-heavy
    • Must make an account to gain access 

    Would you recommend this?

    0
    0