Mind & mood
Anxiety and worry
Persistent apprehension with physical symptoms like a racing heart, tight chest and restlessness.
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Tap "I tried this" so we can show the next person what works.
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Chest pain with sweating or arm pain · Anxiety with thoughts of self-harm · Sudden severe anxiety with a very fast irregular pulse · Anxiety that stops you leaving home or working
See a clinician if anxiety is interfering with daily life, if you have chest pain, or if you have any thoughts of self-harm. Seek urgent help for the latter.
Start here
The option members rated highest for Anxiety and worry. Not for you? Pick another type below.
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Box breathing
What it is
A four-count breathing pattern that switches the body out of fight-or-flight within minutes.
Why it might help
Slow-paced breathing reliably raises heart-rate variability and lowers subjective anxiety in controlled studies.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsOr choose from 29 ways to treat this
Tap a picture below to see those options. Everything is listed best-first, based on what members said actually worked.
Show results from people like me
Cohorts with fewer than five reports are hidden so nobody can be identified.
Your personalised pathway
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Reading the community data…
Evidence-based approaches
Lifestyle, mind-body, natural remedies, digital health and alternative medicine with real trial support.
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Gentle daily movement
What it is
Low-intensity, regular movement that keeps joints, gut and mood working.
Why it might help
One of the most consistently effective interventions across pain, mood, sleep, digestion and fatigue conditions.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Caffeine audit
What it is
Mapping and reducing caffeine, which quietly drives anxiety, insomnia, palpitations and reflux.
Why it might help
Caffeine's half-life of 5-6 hours means an afternoon coffee measurably fragments night-time sleep.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Structured social connection
What it is
Deliberately scheduled contact with people, which is protective for mood and pain.
Why it might help
Loneliness is a strong independent predictor of depression, poor sleep and worse pain outcomes.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Massage and myofascial release
What it is
Hands-on manual therapy for tissue tension and referred symptoms.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Circadian reset: light, meals and wake time
What it is
Re-timing light, food and sleep so your body clock stops working against you.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Environment and ergonomics audit
What it is
Change the surroundings that keep triggering the symptom.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Functional nutrition workup and targeted repletion
What it is
Test first, then correct the specific deficiency instead of guessing at supplements.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Whole-person holistic plan
What it is
Stacking several small changes at once instead of testing one at a time.
Members-only detail
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Mindfulness and body-scan practice
What it is
Attention training that lowers symptom intensity and reactivity.
Members-only detail
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Exercise, daylight and omega-3
What it is
Simple natural inputs - light, food, minerals, movement - with real trial support.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Over-the-counter support (magnesium, L-theanine)
What it is
Pharmacy options you can buy today for fast, short-term relief while slower approaches build.
Members-only detail
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Physiotherapy-led rehab plan
What it is
A graded, assessed exercise programme rather than generic stretches.
Members-only detail
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Clinical procedures and specialist options
What it is
What conventional medicine can offer when self-managed approaches have not worked.
Members-only detail
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CBT-based self-help programme
What it is
Talking-therapy techniques that reduce symptom impact even when the cause stays.
Members-only detail
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Sauna or warm bath for mood
What it is
Heat, cold and water therapies that shift blood flow, pain signalling and recovery.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsCommunity-proven solutions
Ranked by what members reported actually worked, weighted by how many people tried it.
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Chamomile
What it is
A mild relaxant herb that eases gut spasm, anxiety and pre-sleep restlessness.
Why it might help
Randomised trials show modest benefit for generalised anxiety and sleep quality.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Lavender aromatherapy
What it is
Inhaled lavender oil, used to reduce anxiety and support sleep onset.
Why it might help
Inhaled lavender shows small but consistent anxiolytic effects; oral standardised preparations perform better.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Brahmi, shirodhara and routine (dinacharya)
What it is
Ayurveda matches routine, food and oils to your constitution.
Members-only detail
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Slow breathing and vagal toning
What it is
Breathing patterns that calm the nervous system and change pain and stress signalling.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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St John's wort, saffron or passionflower
What it is
Plant medicines with active compounds that target the mechanism behind the symptom.
Members-only detail
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Journaling, daylight walk and screen curfew
What it is
Free kitchen-and-bathroom fixes people reach for first.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsExperimental & emerging
Early, mixed or anecdotal only. Clearly labelled so you can judge for yourself.
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Box breathing
What it is
A four-count breathing pattern that switches the body out of fight-or-flight within minutes.
Why it might help
Slow-paced breathing reliably raises heart-rate variability and lowers subjective anxiety in controlled studies.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsNo reports yet — be the first
Cognitive behavioural techniques
What it is
Structured tools for catching and reframing the thought loops that amplify symptoms.
Why it might help
First-line evidence-based treatment for anxiety, insomnia, chronic pain coping and depression.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Mindfulness meditation
What it is
Training attention to reduce the reactivity that turns discomfort into suffering.
Why it might help
Mindfulness-based stress reduction shows moderate effect sizes for chronic pain, anxiety and IBS.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Progressive muscle relaxation
What it is
Systematically tensing then releasing muscle groups to break the tension cycle.
Why it might help
Long track record in insomnia, tension headache and anxiety trials.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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HRV biofeedback and light therapy lamp
What it is
Digital health and hardware that measures or stimulates rather than medicates.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Reiki, sound therapy or aromatherapy
What it is
Sensory and energy practices. Evidence is thin, but many people report real relief.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Homeopathic Ignatia or Aconite
What it is
Highly diluted preparations chosen by symptom picture. Evidence is weak - included for completeness and clearly labelled.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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TCM shen-calming acupuncture
What it is
Traditional Chinese Medicine treats the pattern behind the symptom, not just the symptom.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Related entries
Low mood
Persistent flatness, loss of interest and reduced motivation lasting weeks rather than days.
Burnout and exhaustion
Emotional depletion, cynicism and reduced effectiveness caused by chronic unmanaged demands.
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