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What do you need right now?
Track your patterns
Forecast
See your anxiety risk windows before they arrive
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Daily Check-in
Log how you're feeling and track your patterns
Start →
Your tools
breathe
talk
Sage AI
Your AI coach
Free
ground
Grounding
Back to the present
Free
reframe
Reframe
Quiets the spiral
Free
pause
STOP
2-minute clinical reset
Free
Emergency
Panic SOS
Interrupt a panic attack, step by step
Go deeper — Pro functions
rethink
affirm
Affirmations
One card. Different feeling.
Pro
soften
Body Scan
Release tension held in the body
Pro
release
Muscle Relaxation
Dissolve tension from the body out
Pro
visualise
Safe Place
AI-guided refuge from anxiety
Pro
contain
Worry Time
Schedule anxiety. Free your mind between sessions.
Pro
Verify your email to save data across devices.
Anxiety Tracker
ACTIVE
Anticipate & Prepare
Your personal anxiety tracker — spot risk windows and prepare ahead of time.
14-Day Risk Forecast
Your Anxiety Pattern Profile
Schedule
Add Upcoming Event
Saved
Insights
Anxiety Forecast
High
Med
Low
◎
No events scheduled
Add an upcoming event above to see your personal anxiety windows.
Today's Risk
—
No events
Peak Window
—
Prepare ahead
Tracked
0
events ahead
Prevention
Wind Down Toolkit
Ease the buildup before it becomes panic. Each tool takes under 5 minutes.
⬡
4-2-6 Breathing
Inhale · Hold · Exhale reset
◈
AI Reframe
Rewrite the anxious thought
◉
5-4-3-2-1
Sensory grounding technique
◫
Worry Dump
Write it, get AI perspective
Grounding
Panic Interceptor
For when panic is rising. This guided protocol activates your parasympathetic nervous system and brings you back to safety.
Reflection
Event Replay
Log how an event went to build your personal anxiety pattern over time.
Journey complete. Start fresh with a new event.
History
Past Reflections
✦ PRO
Advanced Anxiety Intelligence
Your complete anxiety
support system.
support system.
Unlock four AI-powered deep-dive tools designed for when standard coping isn't enough. Built on CBT, ACT, and somatic therapy.
Monthly
Yearly Save 33%
$3.99
/ month
$2.66/mo billed annually
$31.99 billed once per year · cancel any time
✓
25 Sage messages per day — unlimited AI coaching support✓
5 advanced predictive insights per phase (vs. 3 on free)✓
Full AI coping plans — step-by-step, event-by-event✓
Live Peer Sync — see who shares your risk window in real time✓
Unlimited event tracking & AI thought reframes✓
Guided somatic body scan · personalized affirmations✓
Priority support · cancel any time
Subscribe with PayPal — $3.99/mo
Payments processed securely by PayPal. Cancel any time.
To subscribe to Pro, visit anticipahealth.com on your browser.
Pro unlocks all advanced tools and AI features.
Pro unlocks all advanced tools and AI features.
Anticipa Pro · Monthly · $3.99/month. Automatically renews unless cancelled at least 24 hours before the end of the billing period.
Manage or cancel in Settings → Apple ID → Subscriptions. Payment charged to your Apple ID account on confirmation. By subscribing you agree to our Terms of Service and Privacy Policy.
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Pro Active — Advanced Tools Unlocked
All four deep-dive tools are now available below.
✦ Pro Insights
Weekly Pattern Report
Your anxiety clusters, peak days, and triggers — automatically detected from your check-ins.
Deep AI Analysis
Ask your AI coach for a full analysis of your anxiety patterns, based on your event history.
Personalised Prevention Plan
A 3-day action plan generated from your upcoming events and historical patterns.
Sage by Anticipa
CBT · Mindfulness · Compassion
Online
Sage
I'm here to help you work through whatever's on your mind. You can share an anxious thought, an upcoming event you're dreading, or just how you're feeling right now. What's going on?
Morning Check-in
How are you starting the day?
Set your baseline and intentions for today.
How are you feeling?
Low
Meh
OK
Good
Great
Anxiety level
Slide to set
What's on your mind?
Work
Social
Health
Family
Money
Sleep
Future
What helped today?
Breathing
Exercise
Talking
Nature
Rest
Journaling
Anticipa tools
Notes optional
Trends
Anxiety Timeline
Your anxiety levels over the past two weeks, based on check-ins and reflections.
History
Recent Check-ins
Understanding Anxiety
Anxiety is one of the most common mental health conditions in the world. Learning about it is the first step to managing it.
301M
people worldwide have an anxiety disorder
1 in 3
people will experience anxiety in their lifetime
What is Anxiety?
Anxiety is your body's natural response to perceived threats. It activates your "fight or flight" response, flooding your body with adrenaline and cortisol. In small doses, this is helpful — it keeps you alert and motivated.
But when this system fires too often or without real danger present, it becomes an anxiety disorder. Your brain starts treating everyday situations as genuine threats.
The good news: anxiety is one of the most treatable mental health conditions. CBT, mindfulness, exposure therapy, and lifestyle changes have strong evidence backing them.
Common Signs
Racing thoughts
Mind won't stop "what if" loops
Physical tension
Tight chest, clenched jaw, shallow breath
Avoidance
Skipping events, procrastinating
Sleep disruption
Trouble falling asleep, waking up anxious
Frequently Asked Questions
What is Anticipa?
Anticipa is an anxiety management app that helps you recognize anxiety patterns before they hit, provides science-backed coping tools, and tracks your wellbeing over time.
Is Anticipa free?
The core features — forecasting, event tracking, AI coaching, breathing tools, and check-ins — are completely free. Pro unlocks advanced tools like CBT Thought Log, Exposure Ladder, and more.
Is my data private?
Yes. Your data is stored securely. We don't sell data, run ads, or share your information with third parties.
Can this replace therapy?
No. Anticipa is a self-help tool, not a replacement for professional care. If you're experiencing severe anxiety, please reach out to a therapist or crisis helpline.
How does the AI work?
Anticipa uses Claude by Anthropic for AI coaching and tools. The AI uses CBT, ACT, and mindfulness techniques. It never diagnoses or prescribes.
Is anxiety really that common?
Yes. Over 301 million people worldwide have anxiety disorders (WHO, 2023). About 1 in 3 people will experience it. You are not alone.