The Free CBT Calm App I Use When Panic Hits
I created an app to access cognitive behavioral therapy techniques quickly so that I reach for Ativan less often.
I have generalized anxiety disorder, and I need a way to access the cognitive behavioural therapy techniques I’ve learned over the years.
I’ve tried journaling, but I need something fast in the moment.
By the time I dig out paper and pen, or even pull up my Goodnotes journal, I’m already too deep into an anxiety attack to think straight.
Why I Built Instant CBT Calm For Everyone to Use
I usually reach for Ativan when I’m feeling anxious or nervous. And while there are times an occasional pill helps, I know it’s not the only answer.
I wanted a quick way to access CBT ideas in seconds.
So, I used ChatGPT and GitHub to create a very simple, basic tool that I can use whenever I need it.
Does this sound familiar to you?
You’re overwhelmed. Your chest feels tight. Your thoughts are racing. You know CBT techniques help… but in the middle of an anxiety spiral, who can actually remember them?
Introducing the new (but basic) Instant CBT Calm app!
It’s not fancy. It doesn’t track your data. It doesn’t sell you subscriptions.
It does one thing only:
👉 You tap it, and it gives you a clear CBT-based calming technique to use right now.
For now, I’ve entered a few of the techniques that work for me. Later, I’ll be adding many more CBT techniques.
Why the app works
Once you’ve installed the app on your phone, you can quickly open it before your anxiety gets away from you.
It acts like a name generator (sort of). Every time you tap the button, a new CBT technique suggestion pops up. Don’t like that idea? Tap the button again for a new result!
No scrolling through notes. No searching your memory. No wondering what was that grounding method again?
It helps you build new habits!
Instead of reaching for alcohol, pills, food, etc., try using the app first. It might not work the first time, or the second time. That’s okay! It takes time to build new habits.
But why not have it handy just in case?
Resource for Coping With Anxiety
I love the resources found at the Center for Clinical Interventions. It’s completely free and probably one of the most useful websites I’ve ever encountered for mental health help.
You can use the linked text to find it. I highly recommend checking it out. And no, I don’t get paid for promoting them! The website is just too good to keep a secret.
My new Instant CBT Calm app is free. Always.
All you have to do is subscribe for free. No paid subscription required. I’m sharing it because if it can help me, it might help someone else too.
How to get it
✅ Subscribe for free, and you’ll get the app link and simple installation instructions (for Android and iPhone) in your welcome email.
When you click the button above, you’ll be brought to a template that suggests the paid version. Forget it. Just find the free option and click that. You’ll still get the app as promised!!
Share this post and help someone else
If this resonates with you, share this post with someone who struggles with anxiety. You never know when a simple tool like this might change their day (or their life).
Important: This app is not a substitute for professional medical or mental health care. It’s a self-help tool based on CBT techniques that have helped me personally. If you ever feel unsafe with your thoughts or symptoms, please reach out to a therapist, doctor, or crisis support line.
🧡 Lisa A. Theriault
Founder, AgeingUp & the Instant CBT Calm App
P.S. Let me know in the comments:
What is your go-to grounding technique when anxiety hits?