Unavoid: Anxiety & Exposure

Anxiety, panic, intrusive thoughts? Exposure helps you face what you avoid, one step at a time. A proven CBT method, offline. A companion to therapy, not a replacement.

Anxiety and panic can shrink your life down to the things you avoid. Exposure helps you turn that around, one step at a time.

This app guides you through exposure and ERP (exposure and response prevention), the method from cognitive behavioral therapy (CBT) for anxiety, panic, phobias, obsessive thoughts and worry.

WHY I BUILT THIS I struggled with a fear of death for a long time. It could arrive out of nowhere and take my peace for days. What helped most was the part that felt hardest: instead of running, I started facing what scared me, one small step at a time. I wanted a simple tool to guide me through exposure and show me in plain numbers that the fear really does ease. I built it for myself first. I hope it helps you too. Karol

WHAT YOU PRACTICE • In vivo exposure: real situations you have been avoiding. • Imaginal exposure: a hard scenario worked through in your imagination. • Interoceptive exposure: getting used to body sensations like a racing heart or dizziness. • Worry training: a set time for worrying, kept up until satiation.

HOW IT WORKS • Pick a topic and describe the situation and the thought that worries you. • Start a session and rate your fear on the SUDS scale (0-100) before and after. • Note whether the catastrophe actually happened and which safety behaviors you dropped. • Watch on charts how the fear eases, session by session.

WHY IT WORKS Avoidance and safety behaviors calm fear for a moment but keep it alive in the long run. Deliberate, repeated exposure teaches your nervous system that the situation is safe. Here you do it with a plan and a record of your progress.

PRIVATE FROM THE FIRST SECOND • 100% offline, no account and no server. • Your entries never leave your device. • One-tap export, so you can show your progress to a therapist.

A companion to therapy, not a replacement. The app does not diagnose and does not replace a professional. It is also not emergency help: if you are thinking about suicide or you are in danger, call your local emergency number.

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