Therapy Apps for Anxiety: A Therapist's Honest Review

Hundreds of apps claim to help with anxiety. As a therapist, I'm regularly asked: "Which anxiety apps actually work?" Having tested many personally and professionally, here's my honest evaluation—what's evidence-based, what's overhyped, and which might genuinely help.

Rating system: ★ to ★★★★★ based on evidence base, usability, features, and clinical value.

Headspace: ★★★★☆

What it does: Mindfulness meditation app with anxiety-specific content

Cost: Free basic; £10/month subscription for full access

Evidence: Strong research base for mindfulness reducing anxiety. Headspace-specific studies show modest benefits.

Pros:

• High-quality guided meditations
• Anxiety-specific courses
• Sleep content
• Sleepcasts for insomnia
• Beautiful design, easy to use

Cons:

• Subscription required for most content
• Primarily mindfulness (limited if you need other approaches)
• Passive consumption—doesn't teach active anxiety management skills

Best for: People who respond well to mindfulness, want meditation guidance, can afford subscription

Therapist's take: Quality mindfulness resource. Won't replace therapy for moderate-severe anxiety but valuable supplement. The anxiety course teaches useful concepts about relationship to anxious thoughts.

Calm: ★★★☆☆

What it does: Meditation, sleep stories, relaxation

Cost: Free limited version; £15/month subscription

Evidence: General mindfulness evidence applies; limited Calm-specific research

Pros:

• Excellent sleep stories (genuinely help many people)
• Beautiful nature sounds and scenes
• Breathing exercises
• Masterclasses on anxiety topics

Cons:

• Expensive for what it offers
• More "relaxation" than anxiety skill-building
• Less structured than Headspace

Best for: Sleep problems alongside anxiety, relaxation seekers

Therapist's take: Overpriced for anxiety management specifically. The sleep content is genuinely good. For anxiety, Headspace offers more structure.

MindShift: ★★★★★

What it does: Free CBT-based anxiety management app

Cost: Completely free (Canadian Mental Health Association funded)

Evidence: Based on CBT principles (strong evidence base)

Pros:

• Completely free
• Teaches active coping strategies
• Covers multiple anxiety types (social, panic, worry, perfectionism)
• Thought records
• Exposure tracking
• Coping cards
• In-the-moment relief tools

Cons:

• Interface less polished than commercial apps
• No guided meditation (focuses on CBT skills)
• Canadian focus (but relevant everywhere)

Best for: Anyone wanting free, evidence-based anxiety management tools

Therapist's take: Outstanding. Should be first recommendation for anxiety app. Teaches actual CBT skills rather than just relaxation. Being free removes barriers. Genuinely helpful for generalised anxiety, panic, social anxiety.

Rootd: ★★★★☆

What it does: Panic attack and anxiety management

Cost: Free basic; £5 one-time payment for full version

Evidence: CBT-based approach (evidence-supported)

Pros:

• Panic button for acute episodes
• Guides through panic attacks in real-time
• Lessons explaining anxiety science
• Panic attack tracking
• Affordable one-time payment
• Cute design (reduces stigma)

Cons:

• Primarily panic-focused (less useful for generalised anxiety)
• Limited content compared to subscription apps

Best for: Panic attacks, panic disorder

Therapist's take: Excellent for panic specifically. The panic button provides grounding and breathing guidance when you're activated—genuinely helpful. Lessons teach panic psychoeducation well. For panic attacks, this is top recommendation.

Sanvello: ★★★★☆

What it does: CBT and mindfulness-based anxiety/depression support

Cost: Free basic; £9/month premium

Evidence: Peer-reviewed research shows effectiveness for mild-moderate anxiety/depression

Pros:

• Mood tracking
• CBT tools (thought records, behavioural activation)
• Guided journeys
• Mindfulness exercises
• Community support
• Evidence base (rare for apps)

Cons:

• Most features require premium
• Can feel overwhelming (lots of content)
• US-focused (but usable in UK)

Best for: Anxiety with depression, people who like comprehensive tools

Therapist's take: Solid evidence-based app. Combines CBT and mindfulness effectively. The mood tracking helps identify patterns. Premium price justified by research backing and breadth.

Dare: ★★★☆☆

What it does: Anxiety and panic management using "DARE" method

Cost: Free basic; £6/month subscription

Evidence: Based on established principles but proprietary method lacks independent research

Pros:

• Different approach (encourages engaging with anxiety rather than avoiding)
• Panic attack support
• In-the-moment audio coaching
• Active community

Cons:

• Proprietary method not extensively researched
• Approach won't suit everyone
• Some find it too directive

Best for: People for whom avoidance-reduction approaches resonate

Therapist's take: Interesting approach based on sound principles (exposure, acceptance). Some people love it; others find it pushy. Try free version before subscribing.

Wysa: ★★★☆☆

What it does: AI chatbot offering CBT and mindfulness techniques

Cost: Free with limited daily messages; £20/month for unlimited

Evidence: Some research showing modest benefits; AI therapy generally has limited evidence

Pros:

• Conversational interface
• Available 24/7
• Covers multiple techniques
• Cute penguin character reduces stigma
• Mood tracking

Cons:

• AI limitations (can't handle complex issues)
• Repetitive after extended use
• Premium expensive for what's offered
• Privacy concerns (mental health data to AI)

Best for: People who prefer conversational interface, mild anxiety

Therapist's take: Novelty factor but limited depth. Fine for mild anxiety or between therapy sessions. Don't expect therapy-level support. Privacy policy worth reviewing carefully.

What the Others Miss

Most anxiety apps focus on:

• Mindfulness/relaxation
• Breathing exercises
• Thought challenging

What's typically missing:

• Behavioural activation (doing valued activities despite anxiety)
• Values clarification
• Meaningful exposure work
• Addressing avoidance patterns
• Interpersonal factors
• Trauma processing
• Understanding anxiety's function

Apps can't replace comprehensive therapy for moderate-severe anxiety—especially when avoidance, trauma, or complex factors are involved. For comprehensive anxiety management techniques beyond apps, see our guide on emotional regulation.

My Top Recommendations

Best free option: MindShift (CBT-based, comprehensive, actually free)

Best for panic attacks: Rootd (panic-specific, affordable)

Best mindfulness: Headspace (if willing to pay subscription)

Best evidence base: Sanvello (peer-reviewed research)

Best for mild anxiety: Any of MindShift, Rootd, Headspace basics

Not worth it: Expensive subscription apps without evidence base or unique features

When Apps Aren't Enough

Apps work best for:

• Mild anxiety
• Supplementing therapy
• Between-session support
• Learning basic anxiety management
• Immediate coping strategies

Seek professional support if:

• Anxiety significantly impairs life
• Panic attacks frequent/severe
• Safety concerns (self-harm thoughts)
• Trauma underlying anxiety
• Multiple failed app/self-help attempts
• Co-occurring problems (depression, substance use)

For free support options, see our comprehensive guide to free mental health resources in the UK.

The Therapist's Bottom Line

Good anxiety apps can genuinely help—teaching skills, providing in-the-moment support, normalizing anxiety. But they're tools, not replacements for professional care when needed.

My clinical use: I recommend apps to clients as homework support. MindShift for CBT skills, Headspace for mindfulness practice, Rootd for panic attacks. They extend therapy between sessions but don't replace the relationship, formulation, and tailored approach therapy provides.

For readers: Start with free options (MindShift). If helpful, consider paid apps. If app approach isn't helping after consistent 4-6 week trial, seek human support. You're not failing—apps have limits. For complementary self-help resources, our CBT workbooks review covers evidence-based options for anxiety.

Disclaimer: No conflicts of interest. Reviews based on clinical experience and research evaluation.