Unknot helps you deal with everyday stress using methods that have been tested in scientific studies, not trends. Tell Unknot what's going on (a racing heart, a mind that won't stop worrying, too much to do, a big moment coming up, a night you can't switch off) and it suggests techniques matched to that moment. GUIDED SESSIONS • Cyclic sighing, resonance breathing and box breathing, with a live breath trace you follow on screen and soft sound cues • Progressive muscle relaxation and body scan, timed step by step • 5-4-3-2-1 grounding for anxiety spikes • A two-minute calm-down you can start instantly when you're overwhelmed TOOLS FOR A BUSY MIND • Worry parking: write a worry down, then deal with it in a set daily worry window • Thought check: spot thinking traps and find a more balanced view • Control sorter: separate what you can change from what you can't, and make if-then plans • Name the feeling, reframe pre-performance nerves, expressive writing and a self-compassion break RESTORE AND WIND DOWN • Micro-break and movement routines for long screen days • Nature break with an outdoor timer and generated rain, waves and wind sounds • Tomorrow list and three good things for the evening • Reach out: ready-to-send messages for when you need someone SEE WHAT WORKS FOR YOU Rate your stress before and after each session. Unknot shows your stress trend, your most effective techniques, your common causes and the times of day stress runs highest. HONEST ABOUT THE EVIDENCE Every technique is graded as strong, moderate, emerging or practice-based, with a plain-language summary and full references with DOI links. A Common myths section covers what doesn't work, such as venting anger on a punching bag. PRIVATE BY DESIGN No account, no ads, no tracking. Everything stays on your device, and the app works offline. 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.