Navigating Anxiety Together
Like Duolingo, but for Navigating Anxiety Together. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
For the part of you with thirty open tabs that never became anything.
79 levels across 8 sections, about 158 minutes end to end, roughly 32 days at five minutes a day. It moves through First Aid for the Panic, Mapping the Anxiety, Talking Through the Fog, Managing Your Own Mind, Being a Supportive Partner, Strengthening the Bond, Deepening the Understanding, and The Road Ahead. It starts from scratch.
Free forever · No credit card · iPhone & Android
Key ideas in Navigating Anxiety Together
- Anxiety manifests in the body before it manifests in the conversation
- Physical sensations like a racing heart or tight throat often precede an anxious outburst
- A brief silence prevents the 'fight or flight' reflex from dictating your response
- Recognizing the physical 'ping' of rising anxiety before it speaks
- Noticing these 'pings' early allows you to intervene before you say something hurtful to your spouse
- Five seconds is enough time for the initial surge of adrenaline to dip
- The five-second rule for silence to prevent reactive lashing out
- Choosing silence over a quick retort protects the relationship from escalation
- Labeling an emotion out loud reduces its power over your behavior
- Naming the feeling engages the parts of the brain responsible for reasoning
- Sharing the specific emotion helps your partner understand you aren't angry, you're anxious
- A safe word is an unconditional signal to stop the conversation immediately
- The word must be agreed upon in advance during a calm moment
- Grounding requires focusing on external sensory input rather than internal anxious thoughts
- Naming the feeling out loud to move it from the amygdala to the logic center
- The technique moves from the most dominant sense (sight) to the most subtle (taste/smell)
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Navigating Anxiety Together the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
Which of these is a common physical 'ping' that signals anxiety is starting to rise?
Get it right to open this lesson and 78 more in the app.
Where Navigating Anxiety Together takes you
Transform your relationship into a sanctuary. Learn to manage individual triggers, stop the cycle of shared panic, and build a resilient partnership that thrives despite anxiety.
- 1
First Aid for the Panic
- The 'Pause' Button
- Co-regulation Basics
- 2
Mapping the Anxiety
- Individual vs. Shared Anxiety
- The Couple's Anxiety Cycle
- 3
Talking Through the Fog
- Validating Without Agreeing
- Asking for What You Need
- Listening for the 'Under-Message'
- 4
Managing Your Own Mind
- Befriending Your Nervous System
- Challenging the 'What Ifs'
- Building Personal Boundaries
- 5
Being a Supportive Partner
- The Art of Holding Space
- Avoiding Caregiver Burnout
- Encouraging Without Pressuring
- 6
Strengthening the Bond
- Creating a 'Safe Harbor' Home
- Reclaiming Joy and Play
- Navigating Conflict Calmly
- 7
Deepening the Understanding
- Attachment and Anxiety
- The Science of Stress Together
- 8
The Road Ahead
- Planning for the 'Bad Days'
- Growing Through the Struggle
8 sections · 20 units · 79 levels. Built to play, not to enroll.
You pick the voice
Navigating Anxiety Together is taught in the The Bestie style: your friend who just gets it. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start Navigating Anxiety Together today.
Download Tomo, search Navigating Anxiety Together, and play your first lesson in under a minute.