Anxiety Journal App for iPhone: Write Down a Worry and Follow Up

An anxiety journal app gives you a place to write an anxious thought down and come back to it later. Balmi: Anxiety Tracker & Test does that on iPhone with a worry log built around follow-up.

Download on the App Store

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

Balmi worry journal showing worries and their intensity

Write the worry, then come back to it

In Balmi, each journal entry starts with the worry in your own words. You then give that worry an intensity, name one thing you can control and choose when you want to return to it.

A worry entry in Balmi

1.
Write the worry
Put the anxious thought into words as it is. This gives the worry a specific place instead of leaving it to circle in your head.
2.
Rate its intensity from 0 to 10
Choose how intense this particular worry feels right now, from 0 to 10.
3.
Add one thing you can control
Write one part of the situation that is within your control. It stays with the worry when you return to it later.
4.
Choose when Balmi checks back
Set the follow-up for 3 hours, 6 hours, tomorrow or a time you choose.
5.
Record how it turned out
At the follow-up, record whether the situation turned out better than expected. The worry then moves from pending to completed.

Choose when to come back to the worry

Balmi sends you a follow-up about the worry at the time you chose and can nudge you to reflect, so you do not have to remember to reopen an entry yourself. Quiet hours let you set times when those reminders should stay silent.

The Worry Tracker Home Screen widget comes in small and medium sizes. It shows worries as pending, ready and completed, and opens Balmi so you can log a new worry from the Home Screen.

No account needed to start writing

Balmi does not ask you to create an account or provide an e-mail address. It asks only for a first name, and your worries are kept on your device.

The worry log, worry follow-up reminders, Worry Tracker widget and reflection prompt are free. Balmi is available for iPhone and iPad with iOS 16.6 or later.

When you do not know what to write

Keeping a journal is one of the activities NIMH lists for times when you feel overwhelmed. If you want to write but do not have one specific worry to name, Balmi gives you a starting point.¹

Mindfulness Tools on Home includes a reflection prompt with a new question to answer in a few lines. Twenty prompts rotate, so you can begin with the question on screen and use the worry log when there is a particular anxious thought you want to follow.

Guided breathing sits beside the reflection prompt if you feel too tense to start writing.

Get a clearer picture of how you feel.