Quieting Anxiety: CBT Tools 5.4.4

The app, previously known as Stop Panic & Anxiety Self-Help and now rebranded as Quieting Anxiety, maintains its core tools while introducing a more fitting name.

This application offers valuable insights into effective strategies for managing panic and alleviating anxiety through relaxation techniques, mindfulness practices, and informative audio resources. It includes features such as a mood log, cognitive diary, and the establishment of healthy goals.

Users may find encouragement in the potential for transformative changes in their lives, as the app incorporates cognitive-behavioral therapy (CBT) methods recognized by psychological research for their effectiveness in addressing panic and anxiety disorders.

The app serves not only as an educational platform for those seeking to be informed consumers of mental health resources but also provides tools that can work in conjunction with mental health professionals. Consultation with a physician is advisable before implementing CBT techniques, particularly since panic and anxiety may sometimes stem from underlying physical conditions.

Developed by Dr. Monica Frank, a clinical psychologist with over 30 years of experience specializing in the cognitive-behavioral treatment of anxiety disorders, this app translates CBT principles into an accessible user-friendly format.

CBT methods included in this app:

1. Assistance Audios
   • Learn to tolerate and manage panic and anxiety
   • Panic Assistance – provides guidance during a panic attack
   • Mindful Grounding – refocuses attention during high anxiety
   • Mindful Breathing
2. Dozens of Additional Audios
   • Guided Imagery – relaxation exercises
   • Quick Stress Relief – simple techniques
   • Mindfulness practices
   • Emotion Training – to enhance emotional management or simply relax
   • Muscle Relaxation
   • Children's Relaxation
   • Mindfulness Training
   • Energizing exercises
   • Many articles are also available in audio format
3. Qi Gong Videos
   • A gentle physical relaxation method
4. Tests
   • Self-assessments such as Cognitive Styles Test and Your Happiness Assessment
5. Cognitive Diary
   • A structured evaluation process for distressing events to facilitate cognitive restructuring
6. Healthy Activities Log
   • A tool for tracking daily activities to encourage motivation and improvement
7. Mood Log
   • A feature to record mood fluctuations throughout the day, including analysis of average mood related to various actions or events
   • Graphical representations for mood tracking
8. Daily Goals
   • A planning tool for healthy activities collaborates with treatment planning alongside a therapist
9. Articles
   • Covers topics associated with panic and anxiety while explaining the principles of cognitive-behavioral therapy (CBT)

About Cognitive-Behavioral Therapy:

The Quieting Anxiety app by Excel At Life introduces users to cognitive-behavioral therapy (CBT) methodologies presented in an easily digestible format. Research spanning decades supports these CBT techniques as effective tools for modifying emotions, mood, and behaviors that can lead to depression, anxiety, stress, and interpersonal challenges.

This application allows users to apply CBT strategies independently for minor concerns or collaborate with therapists to establish personalized treatment plans. The Daily Goals feature aids in documenting both plans and achieved activities.

Additional Features:

• Your personal data remains securely stored on your device.
• The option to download audios for offline access is available.
• The app is customizable; it allows you to modify CBT terms from the diary to align with familiar terminology, add personal challenges for each belief, track moods/emotions, and log healthy activities.
• Password protection is provided optionally.
• A daily reminder feature is available if desired.
• The app includes examples, tutorials, and articles for further guidance.
• You can email entries and test results to facilitate therapeutic collaboration.