Unstuck - Anxiety & Panic Help

Unstuck is a mental wellness companion designed to support you through anxiety, panic and difficult moments, drawing on techniques from Acceptance and Commitment Therapy (ACT), and cognitive behavioural therapy.

It is not a replacement for professional care, but a practical toolkit for the in-between moments, when you need to ground yourself, log a difficult exposure, or remember that what you're feeling will pass.

🆘 SOS: WHEN YOU NEED HELP NOW

Four guided audio sessions for acute distress:
• Help! I Am Having a Panic Attack
• Help! I Want to Escape
• Help! My Mind Is Racing
• Overcome Bodily Sensations

Plus 30 flashcards across 5 categories (Panic, Grounding, Breathing, Body Sensations, and Defusion), each with step-by-step instructions you can follow in under a minute.

📝 ANXIETY LOGS

Record an anxiety episode in under a minute: what set it off, how strong it got, how long it lasted and how it ended. Voice to text captures notes hands free (audio is processed on your device, never sent anywhere). Unlimited and free.

📊 ANXIETY CHECK IN

A short, standard questionnaire every fortnight, so you can see how things are going over time. Free, and always yours to skip.

🎯 EXPOSURE PRACTICE

Exposure-based techniques are a well-researched approach to anxiety, often used in CBT. Unstuck makes it easier to try them on your own or alongside therapy.

• Plan an exposure, get a nudge when it is due, and see suggested next steps
• Log exposures with context, anxiety levels and outcomes
• Receive personalised written reflections after each entry
• Learn the science behind exposure with in depth lessons

🫁 INTEROCEPTIVE PRACTICE

Short, optional exercises that help you get used to the physical feelings of anxiety, matched to the sensations that bother you most. You tell us about any health conditions first, and anything unsafe is filtered out.

💊 MEDICATION TRACKER

Schedule medications with morning, afternoon, evening and night reminders. Log doses as taken, skipped or late. See your adherence over time and export a PDF history for your doctor.

✅ HABIT TRACKER

Build the small daily practices that support your mental health. Set custom reminders and view your progress on a clean visual calendar.

🌅 DAILY INSPIRATION

Start each day with a thoughtful quote, rotating from a curated library.

🔒 YOUR PRIVACY

Your data belongs to you. We encrypt everything in transit and at rest. We never sell your data. We never share it with advertisers. You can delete your account, including every anxiety log, exposure log, practice record and medication record, from Settings → Delete Account.

💎 FREE & OPTIONAL PREMIUM

Unstuck is free to use. SOS, flashcards, breathing tools, the anxiety check in, the medication tracker and unlimited anxiety logs are free. The free tier also includes 10 exposure logs and 5 interoceptive practices.

Premium (optional subscription) unlocks:
• Unlimited exposure logs
• Unlimited interoceptive practice
• Unlimited personalised reviews, including Find Patterns

Subscriptions auto-renew. Cancel anytime in your Google Play account.

👥 WHO IS UNSTUCK FOR?

Unstuck is designed for anyone navigating:
• Anxiety (generalised, social, health, or performance)
• Panic attacks
• Phobias
• Everyday stress
• Building mindful habits

It works alongside therapy, not instead of it. Perfect for anyone curious about exposure-based approaches, people doing CBT homework between sessions, or those wanting a calmer daily routine.

⚠️ IMPORTANT

Unstuck is not a medical device or a replacement for professional mental health care. If you are in crisis, please contact a licensed therapist, your doctor, or a crisis helpline.

India: iCall 9152987821 | Vandrevala Foundation 1860-2662-345
USA: 988 (Suicide & Crisis Lifeline)
UK: Samaritans 116 123

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