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A guided anxiety journal app for the moment worry starts

Work through an anxious moment

Private. CBT-based. No subscription

or answer the first question here ↓
Leaflo on iPhone: Anxiety selected, intensity 7 of 10

Worry has started, and thinking it through one more time is not helping. Write five short answers instead: what happened, what you are predicting, what you can do next.

Leaflo is a private iPhone app built this way. The first question is right below.

Start with one question: what happened?

No sign-up. Your answer stays in this browser session.

One sentence is enough. For example: “A friend has not replied since yesterday.”

Why this question

Writing down the moment can give the anxious alarm a clear starting point instead of leaving it attached to everything at once.

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Leaflo leaf representing Anxiety

Anxiety

Four more questions take it from a prediction to a next step

Here is one anxious moment written all the way through. Yours can be shorter.

① What happened?

I texted a friend yesterday afternoon. She has read it and has not replied.

② What belief about yourself, others, or the situation feels active here?

I said something wrong. She is pulling away.

③ What are you predicting might happen?

She will stop talking to me, and I will never find out why.

④ What is a more balanced way to understand this that still fits the facts?

I know one thing: no reply for a day. She has gone quiet before in busy weeks. I do not know the reason yet.

⑤ What is one supportive or useful next step?

Leave the message alone until tomorrow evening. If it is still quiet, ask how her week is going.

The entry does not prove the worry wrong. It separates what you know from what you expect, and leaves you with one thing to do.

Continue with your own answers and save them as a PDF at the end.

Why these questions, in this order

Anxiety is useful when it points at something real. It turns into a loop when a prediction starts to feel like a fact and you answer it by thinking the same thought again.

① The event

What you can point to: what was said, sent, or scheduled.

② The prediction

What your mind is preparing for. Written down, it becomes one possible outcome among others.

③ The next step

What is in your hands now, and what can wait.

Each question is small enough to answer while the feeling is still loud. The order comes from cognitive behavioral therapy (CBT), an evidence-based form of psychotherapy.

In a browser this is one session. In Leaflo it becomes a record

Choose anxiety, worry, fear, or up to three feelings at once, and rate each from 1 to 10. The questions are worded around what you picked.

Work through an anxious moment

Private. CBT-based. No subscription

When this is useful

Useful when:Worry has just started and you want to catch it early.The same what-if keeps coming back.A blank page turns into writing the worry again.

Not a substitute when:You need crisis or emergency help.You want diagnosis or treatment for an anxiety disorder.You want a chat that answers for you.

Questions about journaling through anxiety

It can, if writing becomes another way to repeat the worry. That is why the questions move on: from the event to the prediction to a next step, and then stop.

No. The online reflection is free and needs no account. The app saves your entries, words the questions around several feelings, and adds a breathing pause.

Nowhere. They stay in this browser session until you close it or save a PDF. In the app, notes stay on your device.

No. One sentence per question is enough.

No. Anger, guilt, shame, sadness and other feelings get their own questions.

No. Leaflo is a self-help journal. It does not diagnose, treat, or replace professional care, and it is not built for emergencies.

Writing, reading, and exporting your notes are free. Optional extras are a one-time purchase. No subscription.

Read more about writing through anxiety