If you are looking for the best free apps for anxiety, mobile tools have come a long way. Today’s mental health apps offer evidence-based CBT exercises, guided meditations, mood tracking, and breathing exercises that can support your mental health between therapy sessions or while you wait for care. Some are fully free, while others use a freemium model where the most useful features sit behind a subscription. The 15 apps below are widely reviewed and accessible, with honest notes on what is truly free versus freemium. None of these replace professional treatment, but they can be helpful tools for managing anxiety symptoms in everyday life.
How We Selected These Apps
For this list of the best free apps for anxiety, we prioritized tools that are evidence-based, currently maintained, and offer a meaningful free tier. Selection criteria included:
- Clinical grounding: Use of CBT, mindfulness, ACT, or exposure-based methods
- Active maintenance: Available on the App Store or Google Play and updated within the last two years
- Free access: Substantial functionality at no cost (freemium apps are flagged honestly)
- User reviews and ratings: Strong feedback across PsyberGuide and major app stores
- Privacy: No app on this list has been flagged with severe data-handling concerns by Mozilla’s Privacy Not Included guide
15 Best Free Apps for Anxiety and Depression
1. Loop
A simple puzzle game where you connect dots into closed loops. Repetitive, low-stakes play can interrupt anxious rumination by giving your mind something gentle to focus on. The app is free, with optional in-app purchases for additional levels.
Click Here to download this app.
2. Wysa
An AI chatbot offering CBT-based conversations, mood tracking, and over 150 self-help exercises, including breathing techniques and guided imagery. The free tier is substantial; live coaching with a human professional requires a paid subscription.
3. Dare
Built around exposure techniques for panic, social anxiety, and phobias. Features audio guides specifically designed to help you manage a panic attack in real time. Freemium, with the core panic and anxiety modules accessible at no cost.
4. Rootd
Built specifically for panic attacks. The standout feature is a one-tap “panic button” that immediately walks you through a grounding exercise, breathing routine, and reassurance prompts. The free tier includes the panic toolkit.
5. TalkLife
A peer-to-peer support network where you can share posts anonymously with others who understand. Especially helpful for reducing isolation when you cannot access in-person support. Free with optional premium features.
Click here to download this app.
6. MyPossibleSelf
A CBT-based mood and journaling app developed in partnership with NHS clinicians. Provides structured modules for anxiety, low mood, sleep, and stress. The free trial covers the first seven days, after which most modules require a subscription.
Click here to learn more about MypossibleSelf.
7. Amaha (formerly InnerHour)
Combines CBT, mindfulness, and self-tracking with daily check-ins and guided exercises for anxiety, depression, sleep, and anger. A meaningful free tier covers most of the self-help library, with paid coaching available.
Click Here to download this app.
8. Youper
An AI-driven journaling and mood-tracking app that uses CBT techniques to help you identify thinking patterns and emotional triggers. The free tier includes mood tracking, journaling, and core CBT exercises.
Click Here to learn more about it.
9. MindShift CBT
Developed by Anxiety Canada, this evidence-based app is fully free with no premium gate. Modules target generalized anxiety, panic, social anxiety, perfectionism, and phobias using clinically grounded CBT methods.
Click Here to download this app.
10. Sanvello (formerly Pacifica)
Combines CBT, mindfulness, and mood tracking. Sanvello rebranded from Pacifica in 2019 and now participates with several US health insurance plans. The app is free for members of participating plans; otherwise, it offers a freemium subscription.
Click Here to download this app.
11. 7 Cups
Connects you with trained volunteer listeners for free, anonymous emotional support chats. Active discussion forums and themed support groups are also available. Paid online therapy with licensed professionals is offered separately.
Click Here to learn more about this app.
12. MoodTools
A fully free, ad-free toolkit designed for depression and anxiety. The app includes a thought diary, suggested activity log, safety plan, and links to evidence-based reading. It was built and reviewed by mental health researchers.
Click Here to learn more about this.
13. Clear Fear
A free CBT-based app from the UK charity Stem4, designed for teenagers managing anxiety. Suitable for ages 11 and up, with parental support recommended for younger users. It includes mood tracking, breathing exercises, and goal setting.
Click Here and learn more about what it offers.
14. Calm
Best known for guided meditations, sleep stories, and breathing exercises. The free tier is limited but includes a daily meditation and basic sleep content. Most of the library, including specific anxiety programs, requires a premium subscription.
Click Here to download this app.
15. What’s Up
A free CBT and ACT app with a thought-pattern library, breathing exercises, a positivity habit tracker, and a personal diary. Available in English, Spanish, and French. No premium tier, fully free to use.
Click Here to read more about it.
Quick-Compare Table
|
App |
Primary Method |
Free Tier |
Best For |
|
Loop |
Distraction puzzle |
Fully free |
Quick rumination breaks |
|
Wysa |
CBT chatbot |
Substantial |
Daily check-ins |
|
Dare |
Exposure |
Limited |
Panic and phobias |
|
Rootd |
Panic-focused CBT |
Substantial |
Panic attacks |
|
TalkLife |
Peer support |
Substantial |
Reducing isolation |
|
MyPossibleSelf |
CBT + journaling |
7-day trial |
Structured CBT |
|
Amaha |
CBT + mindfulness |
Limited |
Mixed needs |
|
Youper |
AI mood tracking |
Substantial |
Pattern identification |
|
MindShift CBT |
CBT |
Fully free |
Generalized anxiety |
|
Sanvello |
CBT + mindfulness |
Insurance-dependent |
Combined symptoms |
|
7 Cups |
Peer listening |
Fully free |
Emotional support |
|
MoodTools |
CBT toolkit |
Fully free |
Depression + anxiety |
|
Clear Fear |
Teen CBT |
Fully free |
Teens 11+ |
|
Calm |
Meditation |
Limited |
Sleep and relaxation |
|
What’s Up? |
CBT + ACT |
Fully free |
Self-help work |
When Apps Are Not Enough
Apps work best as a supplement, not a substitute. If your anxiety is constant, disrupts your sleep cycle or work, or shows up as panic attacks, an app alone is unlikely to be enough. Anxiety and depression are both highly treatable with a licensed professional and evidence-based therapy using approaches like CBT, ACT, and mindfulness-based approaches. If you are in crisis or having thoughts of self-harm, call or text 988 to reach the Suicide and Crisis Lifeline in the United States.
Talk to a Therapist Who Understands Anxiety
Free apps can offer real relief, but they are tools, not treatment. At The Compassion Practice, our team of experienced clinicians offers compassion-focused, evidence-based care for anxiety and depression across Manhattan, Brooklyn, and virtually throughout New York. We use proven approaches, including CBT, ACT, mindfulness, and somatic therapy, to help you build lasting tools.
A free 15-minute consultation is a no-pressure way to see whether therapy is the right next step. Book your free consultation today or call (347) 391-0086.
Frequently Asked Questions
What are the best free apps for anxiety that are truly free?
Fully free apps with no premium gate include MindShift CBT, MoodTools, 7 Cups, Clear Fear, and What’s Up? Other apps on this list use a freemium model where core tools are free, but advanced features require a subscription.
Do mental health apps actually help with anxiety?
Research suggests that CBT-based apps can reduce mild to moderate anxiety symptoms, especially when used consistently. They work best alongside other supports like therapy, sleep, and exercise rather than alone.
Are free anxiety apps safe to use?
Most apps on this list have not been flagged for severe privacy issues, but mental health apps as a category have a mixed privacy record. Read the app’s privacy policy before sharing sensitive details.
Can apps replace therapy for serious anxiety?
No. Apps can support coping skills, but they cannot diagnose, prescribe, or provide the personalized care a licensed clinician offers. Severe or persistent anxiety needs professional treatment.
Which app is best for panic attacks specifically?
Rootd was created specifically for panic attacks and includes a one-tap panic button with immediate grounding tools. Dare also offers strong audio support during panic episodes.
