# Spiral Up Lite — Feel Better Faster > Mindfulness app to reduce stress and anxiety through guided self-inquiry. (iPhone/iPad app by Institute for Health Solutions.) - Source: https://appshunter.io/ios/app/spiral-up-lite/id1631613402 (this page in markdown: same URL + `.md`) - Developer: [Institute for Health Solutions](https://appshunter.io/developer/499811135) - Category: Health & Fitness - Price: Free - Rating: 4.79/5 from 19 App Store ratings · 6 written reviews indexed - Age rating: 4+ - Requires: iOS 13.0 · 18 MB - Languages: English - Released: 2022-07-12 - Data updated: 2026-07-08 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/spiral-up-lite/id1631613402/reviews.md ## What is Spiral Up Lite? Mindfulness distracts you from stress and anxiety Spiral Up™ releases your stress and clears away anxiety. Be more specific A friend doesn’t respond to your text and you binge eat. A car cuts you off and you explode. A colleague criticizes you and you devolve into negative self-talk. We overreact to these (admittedly unpleasant incidents) because the incidents aren’t what we’re reacting to: We’re subconsciously reacting to a traumatic event or relationship hurt from our past – romantic, platonic, or familial. That cycle can repeat itself for decades and separate you from being in control of your life. Spiral Up™ helps you break this cycle. It helps you understand why you do what you do – then do something about it. Hmm. How? Your brain is already neurologically equipped to change those reactions, and clear toxic stress chemicals. Spiral Up activates that process via a series of simple, brain-savvy “How are you?” style questions. Answering these questions (which takes 1 - 3 minutes) causes a surge of feel-good neurotransmitters. You may even feel some joy. Every moment is not joyous — many are uncomfortable, sad, boring, strenuous, etc.— but the brain rewards us for clearing stress. That’s why endorphins bubble up. This app contains those simple questions. And only those questions. There aren’t a thousand meditations or cheeky quizzes or rainforest sounds. Just the questions and the relief they elicit. Relief you deserve. Who made this? Laurel Mellin, PhD, a health psychologist, who developed Emotional Brain Training (EBT) with colleagues on the UCSF faculty in the School of Medicine. She is a NYT Bestselling author. How often should I Spiral Up? Use it whenever you have a moment of irrational panic, boredom, or feel bad for any reason. Spiraling Up 5x per day trains your brain to override your reflexive response to situational stress and anxiety. Your brain learns to spiral up spontaneously, so you feel better faster– even between uses of the app. Download our free app and start a more emotionally connected life. We overreact to these (admittedly unpleasant incidents) because the incidents aren’t what we’re reacting to: We’re subconsciously reacting to a traumatic event or relationship hurt from our past – romantic, platonic, or familial. That cycle can repeat itself for decades and separate you from being in control of your life. Spiral Up™ helps you break this cycle. It helps you understand why you do what you do – then do something about it. Read the terms and conditions here: http://wwwspiralup.com/terms-and-conditions Read the privacy policy here: https://wwwspiralup.com/privacy-policy ## Key features - Stress and anxiety reduction - Understand emotional reactions - Break negative cycles - Brain-savvy questioning technique - Quick daily use (1-3 minutes) - Developed by a health psychologist ## Recent user reviews (6 of 6) All indexed reviews: https://appshunter.io/ios/app/spiral-up-lite/id1631613402/reviews.md ### 1/5 — Useless waste of time just like all psychology *2024-01-24* This was the dumbest thing I’ve tried yet. And believe me I’ve tried a lot. ### 5/5 — EBT works! *2022-07-31* I have been using EBT myself for years! And now I am able to share this more generously with everybody I meet :) Bravo, EBT! So much more joy in my life today! And we could all sure use some more of that in this world today… ### 5/5 — Cheaper than a prescription *2022-07-27* I love this science-based method of feeling and then containing my stress — petty annoyances, major life issues and everything in between. This makes my talk therapy actually work. Apparently, spiraling up changes neural pathways, releases dopamine, and reduces cortisol. I’m not an expert on that part, but it certainly has helped me get through and get over piles of life’s cr*p. ### 5/5 — Great tool! *2022-07-18* Fun way to clear out negative feelings from big or little frustrations that trigger old hurts. The steps are a clear and easy way to get back to feeling good again. ### 5/5 — Feeling better *2022-07-18* The tool on this app makes me feel better in about two minutes. Works great 😊 ### 5/5 — It really helps! *2022-07-18* Moving through the prompts may take practice but it’s so worth it. Also take the time to read the, What this is and When to use this. My reactions to stressful situations and stressful people has improved greatly using this method. ## Frequently asked questions about Spiral Up Lite ### What is Spiral Up Lite? Spiral Up Lite is a free health and fitness app designed to help users manage stress and anxiety. It utilizes a unique questioning method developed by a health psychologist to promote emotional well-being. ### How often should I use Spiral Up Lite? The app recommends using it whenever you experience irrational panic, boredom, or feel bad for any reason. Using it 5 times a day can train your brain to override reflexive stress responses. ### What makes Spiral Up Lite different from other mindfulness apps? Unlike apps with numerous meditations or quizzes, Spiral Up Lite focuses solely on a series of simple, brain-savvy questions designed to elicit relief and neurotransmitter surges. ### Is Spiral Up Lite suitable for all ages? Spiral Up Lite has an age rating of 4+, making it suitable for a wide range of users. It is available on iPhone and iPad. ### How long does it take to use Spiral Up Lite? Each session of answering the questions takes approximately 1 to 3 minutes, making it easy to integrate into a busy schedule. ### What is the developer's background? The app was created by Laurel Mellin, PhD, a health psychologist who co-developed Emotional Brain Training (EBT) at UCSF and is a NYT Bestselling author. ### Does Spiral Up Lite have ads? No, Spiral Up Lite does not contain advertisements. It is a completely free application. ### How does Spiral Up Lite help with past trauma? The app helps users understand why they react to current situations based on past traumatic events or relationship hurts. By answering the questions, it activates the brain's natural process to clear stress chemicals and change those reactions. ## Version history (last 5 releases) ### 1.0.6 — 2023-11-28 Minor UI changes and bug fixes. ### 1.0.5 — 2023-09-20 Minor fix to text. ### 1.0.4 — 2022-09-07 Cancel account feature added. ### 1.0.2 — 2022-07-19 Adjusted modal layout to accommodate larger text settings ### 1.0 — 2022-07-12 No release notes. ## Apps similar to Spiral Up Lite | App | Rating | Price | Category | | --- | --- | --- | --- | | [Stephitness](https://appshunter.io/ios/app/stephitness/id1617777860) | 4.7 (17) | Free | Health & Fitness | | [Мир фитнеса](https://appshunter.io/ios/app/id1605059060) | — | Free | Health & Fitness | | [Farmácia Rosário](https://appshunter.io/ios/app/farmacia-rosario/id1604958600) | — | Free | Health & Fitness | | [Fox River MedSpa](https://appshunter.io/ios/app/fox-river-medspa/id1618493940) | — | Free | Health & Fitness | | [Ravs Fitness](https://appshunter.io/ios/app/ravs-fitness/id1613306660) | — | Free | Health & Fitness | | [Jersey Fitness](https://appshunter.io/ios/app/jersey-fitness/id1614656140) | 3.8 (4) | Free | Health & Fitness | ## More apps by Institute for Health Solutions - [Spiral Up!](https://appshunter.io/ios/app/spiral-up/id1478186994) All apps by Institute for Health Solutions: https://appshunter.io/developer/499811135 --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-07-08.*