A free anxiety app can provide a short exercise, a structured way to examine a worry or words for a difficult interaction. Those are different kinds of support. Choose one based on what you want to do next, and check that the relevant feature remains free after any introductory offer ends.
Separate self-help from treatment
Meditation content is not the same as a CBT programme, and a script is not treatment for an anxiety disorder. An app may be a useful support alongside care, but it cannot decide what is appropriate for you from a store description. If anxiety is disrupting everyday life, consider discussing it with a qualified professional. You do not need to exhaust the app store before asking for help.
A practical example
For a message you are avoiding, decide whether the problem is the wording or the worry around it. “I cannot attend on Tuesday. Could we arrange another time?” may be all the wording you need. Repeatedly checking whether it sounds acceptable can become a separate task. Set a sensible review point and choose your next action rather than asking an app for certainty.
Start with the free tools in tonen.
On iPhone, tonen includes 21 free conversation scripts, Box Breathing, 5-4-3-2-1 Grounding and one free use each of Reply Helper, Perspective Helper and Debrief. No subscription is needed for these free tools. Premium is optional.
Download on the App StoreAvailable on iOS.
Options to compare
MindShift CBT. Free CBT-based self-help tools. Use its current product site for access and feature information.
MindShift CBT product information →
Medito. Meditation and breathing content. The foundation describes the app as free, without a paid tier.
tonen. Conversation preparation on iPhone. Start with 21 free scripts; Premium is optional. It supports requests and replies; it is not anxiety treatment or a CBT programme.
These options illustrate different jobs, not a ranking or a claim that we have clinically tested them. Product information was checked on 3 October 2026; verify the current listing before purchasing.
Try it in your own setting
Inspect the free experience before entering sensitive information. Check account requirements, optional purchases, notification controls and the publisher’s privacy information. When a tool involves AI, assume the suggested response can miss context and review it. Do not infer that an app is private merely because it is free, or that a paid plan includes professional care.
Explore the related practical guide →
What is free in tonen?
Alongside 21 scripts, the free plan includes Box Breathing, 5-4-3-2-1 Grounding and one use each of Reply Helper, Perspective Helper and Debrief. Premium adds the full library, Phone Call Mode, Body Scan, Safe Place and 50 weekly requests shared across the three Helpers. Scripts and available Calm exercises work offline; Helpers need internet and can miss context.
Frequently asked questions
A wording app can support a practical request or reply. It is not anxiety treatment. Meditation, CBT self-help and professional care have different roles.
Inspect the free experience before entering sensitive information.
No. tonen offers scripts, preparation, reflection and wording support. It is not therapy, anxiety treatment or a CBT programme.