DearAnxiety: Anxiety Journal

Write down each worry, track how strong it feels, compare what you feared with what actually happened, and find patterns. Fully free, private on your iPhone, with no ads.

Manage anxiety by writing down each worry, tracking how strong it feels, and comparing what you feared with what actually happened. DearAnxiety is a free, private anxiety journal that keeps the prediction, later updates, and real result together.

CAPTURE THE MOMENT

Create an entry one question at a time. Describe the worry, record what you think may happen, rate how strong the anxiety feels from 1 to 10, and choose a category, date, and time. After saving, add text, photo, or voice updates as the anxiety changes.

COMPARE PREDICTION WITH REALITY

When the anxiety ends, record what actually happened. See "What I thought might happen" beside "What really happened" and review how closely the worry matched the result. The original entry, every update, helpful notes, and final result stay together in one dated history.

TAKE A TIMED STEP BACK

Set a timer from 1 minute to multiple days when you want time away from anxious thoughts. The countdown stays visible in the Anxiety section. If you allow notifications, the app can alert you when the chosen time ends, even if the app is closed.

When the timer ends, record whether you feel better. You can also answer whether you completed the break as intended and rate how helpful it felt from 1 to 10. The app stores completed sessions, answered results, completion rate, and optional ratings so you can review changes over time.

SEE YOUR PATTERNS

Review summaries calculated from your entries to see when worries appear most often. Compare weekdays, hours, categories, average intensity, ongoing anxieties, and finished anxieties. Categories include work or study, relationships, health and body, money, social situations, and other.

CHOOSE HOW YOU CHECK IN

DearAnxiety supports the way you want to record a moment:

• Write a short note or a full journal entry
• Add a photo that gives the entry useful context
• Record a private voice check-in
• Rate intensity from 1 to 10
• Choose from six anxiety categories
• Save helpful notes for future reference

Choose the standard journal design or optional cat-themed artwork. Both are light-only and provide the same journal, history, timer, pattern, privacy, and data controls.

PRIVATE BY DESIGN

Your journal content stays on your iPhone. DearAnxiety requires no account and has no ads, third-party analytics, or automatic usage tracking. Written entries, photos, voice notes, predictions, results, ratings, and helpful notes stay on your device.

Turn on Device Lock to use Face ID, Touch ID, or your device passcode. Export a private copy of your data from Settings. Delete individual entries or permanently remove all local app data when you choose. The iOS photo picker can select one image without full library access.

BUILT FOR HONEST REFLECTION

DearAnxiety uses one repeatable process: record the worry, name the result you expect, update the entry when the anxiety changes, and return to what really happened. Use it for a quick update, a longer written reflection, or a complete record that follows one anxiety from start to finish.

Your history helps answer practical questions: What did I think would happen? What actually happened? Did the anxiety feel stronger or weaker after I stepped away? Which categories, weekdays, and hours appear most often? Which helpful note could I use next time?

FREE TO USE

Every feature is free. Journaling, prediction and result comparisons, text, photo and voice updates, timers, local notifications, pattern summaries, Device Lock, data export, and delete controls are available without a subscription, paywall, in-app purchase, advertising, or account.

Start with one entry. Record the worry, write the result you expect, and return when the situation ends. Each completed comparison gives you another personal example of how a feared result compared with reality.

DearAnxiety supports personal reflection and general wellbeing. It does not provide medical care, diagnosis, treatment, therapy, crisis support, or emergency services.