Unknot

About Unknot

Tell Unknot what's going on, such as a racing heart, a mind that won't stop worrying, too much to do, a big moment coming up or a night you can't switch off, and it suggests techniques matched to that moment. Guided sessions include cyclic sighing, resonance and box breathing with a live breath trace, progressive muscle relaxation, a body scan, 5-4-3-2-1 grounding, and a two-minute calm-down you can start instantly.

Tools for a busy mind include worry parking with a daily worry window, a thought check for thinking traps, a control sorter with if-then plans, expressive writing and a self-compassion break. Micro-breaks, a nature break with generated rain, waves and wind sounds, and evening routines help you restore and wind down. Rate your stress before and after each session to see what works for you.

Every technique is graded as strong, moderate, emerging or practice-based, with a plain-language summary and full references with DOI links, and a Common myths section covers what doesn't work. There is no account, no ads and no tracking; everything stays on your device, the app works offline, and you can export or delete your data at any time.

Unknot offers self-help techniques for everyday stress. It does not diagnose or treat any medical or mental-health condition and is not a substitute for professional care. If you are in crisis, contact your local emergency number.

Key features

• Matches techniques to how you feel right now
• A two-minute calm-down for overwhelming moments
• Guided breathing with a live breath trace and sound cues
• Progressive muscle relaxation and body scan, timed step by step
• Worry parking with a daily worry window
• Thought check with common thinking traps
• Control sorter with if-then plans
• Expressive writing you can keep or shred
• Nature sounds generated in the app, plus an outdoor timer
• Before-and-after stress ratings and insights on what works for you
• An evidence grade and full references for every technique
• English and Arabic, light and dark themes; works offline with no account

Who it's for

Anyone dealing with everyday stress who wants quick techniques with honest evidence behind them, in English or Arabic.