Anxiety Tracker for iPhone: Track Anxiety Week by Week

An anxiety tracker keeps a regular record of how anxious you feel, so one check-in can be compared with the next. Balmi: Anxiety Tracker & Test keeps that record with a 0 to 21 GAD-7 score, a worry log with intensity, and a chart of anxiety scores over time.

Download on the App Store

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

Balmi tracking dashboard with varied anxiety scores and a check-in calendar

What gets recorded at each check-in

Balmi is an anxiety tracker for iPhone and iPad. Each check-in uses the same GAD-7 questionnaire, so the number you save this week can be compared with the number from a later check-in.

The GAD-7 has seven questions about the last two weeks and a total score from 0 to 21.^1,2,3

After you finish, Balmi shows the score and its band: minimal, mild, moderate or severe. Every result is saved, check-ins are unlimited, and Home shows your latest score and band. The check-in is free.

Log worries between check-ins

A weekly score cannot capture every anxious moment. Balmi's worry log lets you save what you were worried about, how intense it felt, and what happened when you came back to it.

1.
Write the worry down
Add the thought or situation you want to come back to.
2.
Rate its intensity
Choose an intensity from 0 to 10, then add one thing you can control.
3.
Choose when to check back
Set the follow-up for 3 hours, 6 hours, tomorrow, or a time you choose.
4.
Record the outcome
At the follow-up, note whether it turned out better than expected. Balmi then moves the worry from pending to completed.

Home also has a daily mood pick with five faces; the companion reacts, and the mood is saved for that day. The 0 to 10 number belongs to a worry, while the 0 to 21 score belongs to a GAD-7 check-in. The worry log and daily mood pick are free.

See how your anxiety scores change over time

The Tracking tab brings saved check-ins together in a summary, a chart of anxiety scores over time, and a calendar that marks days with a check-in or a mood. Tap a day to see its score and its mood.

Look at the direction of the line across several check-ins, notice when the band changes between two results, or tap an earlier calendar day to look back at what was recorded. The chart tracks anxiety scores, not moods.

Premium unlocks the Tracking tab, including past moods on the calendar.

Use reminders and the Worry Tracker widget

Balmi can prompt your next weekly check-in, send a worry follow-up at the time you chose, and nudge you to reflect. Quiet hours let those reminders stay silent when you do not want them. Your check-ins and worries are saved on your device.

The Worry Tracker Home Screen widget comes in small and medium sizes. It shows worries as pending, ready or completed and opens Balmi to log a new one.

You do not need an account or e-mail to start. Balmi asks only for a first name, and check-ins and worries are kept on your device. It works on iPhone and iPad with iOS 16.6 or later.

Get a clearer picture of how you feel.