Free · Private · Relief in minutes

Let's slow it down, together.

ایک گہری سانس لیں — آپ اکیلے نہیں ہیں

Breathe

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Feeling anxious right now? Follow the circle — in for 4, hold 4, out for 6. Or tell Zara what's happening.

🆘 Panic attack? Start here 💬 Talk to Zara

What's happening right now?

Panic attack Racing thoughts Can't sleep Chest tight / heart racing Constant worry

Instant tools

Calm your body in 60 seconds

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Guided breathing

4-7-8 and box breathing to settle a racing heart.

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5-4-3-2-1 grounding

Come back to the present when your mind spirals.

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Worry-dump

Get the racing thoughts out of your head and onto paper.

Why anxiety.pk

Support that meets you in the moment

Relief first, reading later

A breathing exercise loads before a single paragraph. Because mid-panic, you can't read.

Zara remembers you

A warm companion who learns what calms you — by text or voice note, in your language.

Real help, mapped

2,400+ psychiatrists & psychologists across 45 cities when you're ready for a professional.

Private by design

Tests scored on your device, chats erasable with one word. No ads, no tracking, ever.

Know where you stand

Free anxiety self-tests

Validated screening questionnaires — GAD-7, stress, worry and more. Private, scored on your device, nothing saved or sent.

Take a test →

For clinicians

Tools for professionals

Free printable worksheets and workshop kits in English and Urdu — for psychologists, therapists and counsellors.

Browse professional tools →

You're not alone in this

Join the HEALING community 💚

A free, kind, judgement-free WhatsApp community for people walking the same road — share when you want, listen when you can, and be reminded you matter. Peer support, not a crisis line.

💬 Join on WhatsApp

House rules: be kind · no medical advice · no selling or promotion · protect each other's privacy. If you're in danger right now, please use the helplines below — the group is for support between people, not emergencies. Note: group members can see each other's phone numbers, so share only what you're comfortable with.

🆘 If you're in crisis right now

You deserve real support this moment. These lines are free, confidential, and trained to help. In immediate danger, call emergency services — 🇵🇰 1122 · 🇮🇳 112.

Umang Helpline 03117786264Rozan Helpline 03041111741Taskeen Helpline 03117833000iCall 9152987821Vandrevala 1860-2662-345