How it works

From the thought on your mind to the way your week felt, keep the pieces together.

Understand your anxiety level.

Answer seven GAD-7 questions about the past two weeks. Balmi records your score so you have a starting point you can return to.

  • Seven questions
  • Unlimited free check-ins
Balmi GAD-7 check-in with a question and answer choices

Put your worries in perspective.

Write down a worry, give it an intensity, and separate what you can control from what you can’t. Set a reminder to come back to it.

  • Worry journal
  • Follow-up reminders
Balmi worry journal showing worries and their intensity

Spot patterns in your mood and anxiety.

See your recorded anxiety scores and moods in the tracking dashboard. Look back across your days and notice how your feelings vary.

  • Mood check-ins
  • Tracking dashboard
Balmi tracking dashboard with varied anxiety scores and a check-in calendar

Build a calming routine you can return to.

Follow a guided breathing exercise or answer the Reflection Prompt in Mindfulness Tools. Try the 5-4-3-2-1 grounding exercise in level 1 of Calm Journey.

  • Breathing and Reflection Prompt
  • Calm Journey
A guided breathing practice in Balmi

See how your worries actually turned out.

Return to a worry after the moment has passed. Record what happened and reflect on the thought you had before it.

  • Worry reflections
  • Completed worries
Balmi reflection flow for recording how a worry turned out
Download on the App Store

No account required. Start with a free anxiety check-in.