Unavoid vs Behavioral Experiment

Anxiety and panic can shrink your life down to the things you avoid. Exposure helps you turn that around, one step at a time. This app guides you through exposure and ERP (exposure and response prevention), the method from cognitive behavioral therapy (CBT) for anxiety, panic, phobias, obsessive thoughts and worry. WHY I BUILT THIS I struggled with a fear of death for a long time. It could arrive out of nowhere and take my peace for days. What helped most was the part that felt hardest: instead of running, I started facing what scared me, one small step at a time. I wanted a simple tool to guide me through exposure and show me in plain numbers that the fear really does ease. I built it for myself first. I hope it helps you too. Karol WHAT YOU PRACTICE • In vivo exposure: real situations you have been avoiding. • Imaginal exposure: a hard scenario worked through in your imagination. • Interoceptive exposure: getting used to body sensations like a racing heart or dizziness. • Worry training: a set time for worrying, kept up until satiation. HOW IT WORKS • Pick a topic and describe the situation and the thought that worries you. • Start a session and rate your fear on the SUDS scale (0-100) before and after. • Note whether the catastrophe actually happened and which safety behaviors you dropped. • Watch on charts how the fear eases, session by session. WHY IT WORKS Avoidance and safety behaviors calm fear for a moment but keep it alive in the long run. Deliberate, repeated exposure teaches your nervous system that the situation is safe. Here you do it with a plan and a record of your progress. PRIVATE FROM THE FIRST SECOND • 100% offline, no account and no server. • Your entries never leave your device. • One-tap export, so you can show your progress to a therapist. A companion to therapy, not a replacement. The app does not diagnose and does not replace a professional. It is also not emergency help: if you are thinking about suicide or you are in danger, call your local emergency number. Terms of Use: https://swiftyfriday.com/unavoid-tc/ Privacy Policy: https://swiftyfriday.com/unavoid-privacy/

Anxious thoughts make confident predictions. I will freeze. They will notice. I won’t cope. Behavioral Experiment gives you a way to check a prediction like that against what really happens, instead of taking the thought’s word for it. It’s for anyone working on anxiety, worry, or avoidance, on your own or with a therapist. Behavioral experiments are one of the core methods of cognitive behavioral therapy, and the app guides you through one in four steps. You start by writing the worry as a belief and rating how true it feels. Then you plan a test. You pick a situation that would put the belief to the test, say what you expect to happen in terms you could see or count, and decide which safety behaviors to leave out, the small precautions that feel helpful but keep you from finding out. A plan can have a date and time, or it can wait until the situation comes up. While it’s happening, one screen holds your plan, your prediction, and the safety behaviors you’re leaving out, with room for a few notes that carry into the review. Afterward you record what happened, see it next to what you predicted, and rate the belief again. If you write down a next step, Plan this turns it into the next experiment. When something feels too big to attempt, build a step ladder. Break the goal into rungs rated for expected distress, plan any rung as its own experiment, and move up when a rung feels solid enough. Nine short articles with references explain the ideas behind the method, from how anxiety works and the cycle of avoidance to safety behaviors, predictions, and ladders. Each step has plain guidance and a finished example you can open and read. If you see a therapist, flag experiments to talk about and share a session summary as a PDF, or copy any belief or experiment as text. Reminders are optional and say only that it’s time, or that it’s coming up and when, unless you choose to show your plan in them. On iOS 18 and later, add Record an experiment to Control Center to write down something that just happened while it’s fresh. Free, with no account or ads. What you write stays on your device unless you turn on iCloud sync to see it on your other devices. You can lock the app with Face ID, Touch ID, or your passcode, and delete everything whenever you like. In English and Spanish, with ratings from 0 to 100 or 0 to 10. Behavioral Experiment is a guided worksheet with educational articles. It is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. It is not therapy or medical care, it is not for emergencies, and using it does not create a professional relationship with us. For medical advice, diagnosis, or treatment, talk with a healthcare professional. If you work with a therapist, plan experiments with them. You decide whether to do any experiment, and you do it at your own risk.