Mental Health & Inner Development with a Supportive Community

Learn & Connect. Grow. Make a difference.

Aware is a new free app from 29k, with open or private, hosted live sessions for mental health, wellbeing and inner development.

Developed by Psychologists.

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Top Topics from the 29k community.

How do I know if I have anxiety?

Anxiety reactions are part of a major alarm system in your body that reacts to threats or danger, sometimes called the "fight or flight" reaction. All the physical reactions associated with anxiety are our body's way of preparing to take action in the event of perceived danger. Interestingly enough, this is a significant evolutionary advantage that has kept us alive for centuries.

It comes with an intensive unsettling feeling of discomfort and can manifest in a lot of different ways. Some of the symptoms you can experience can be pressure over your chest or a fast/hard heartbeat. Also, dryness of the mouth, a stomach ache, feeling dizzy, or muscle weakness. Sometimes it may feel like you're living in a bubble, disconnected from your surroundings and feeling like an outside observer of your own thoughts or body with a loss of control over your thoughts or actions.

When we're anxious, we tend to do things that make us feel better in the moment, making things worse in the long run. This throws us in an endless loop. And the more we do to overcome the state we're in, the more anxious we feel. We call this feeding the anxiety monster. We engage in these kinds of behaviors because they make us feel good at the moment. They give us a false sense of being in control.

To work on your anxiety, we have several exercises and courses in the 29k app and as always, reach out to your local healthcare provider.

How to cope or recover from stressful situations?


There are various scienced-backed techniques to help you recover from stressful situations while on the go. While you're at the office, with your families, or riding the bus.

In an acute bout of stress, the first step is to be willing to feel our uncomfortable feelings rather than trying to avoid them. Mindfulness meditation is an excellent way to come into our bodies, practice acceptance, and get close to stress-related feelings. These can be physiological sensations like tight chest, high heart rate, exhaustion, or emotional states like irritability or fragility.

Often, taking five to ten minutes to focus on our breath can give us a moment of rest and relaxation, critical components of stress recovery. We recommend finding a seat in a chair and taking long, slow breaths. You can find a guided meditation like this on the 29k: Mental Health app.

Another technique available to help you meet stress at this moment is the body scan. This exercise scan is a form of meditation that brings awareness to your whole body and can help you feel the particular effects of stress in different parts of your body. This is an essential part of learning to recognize stress in yourself before it becomes overwhelming.

Stress will return, and that's ok because it's a natural part of being human! However, it's easier to meet stress with grace in the future when we know we have strategies to manage it.

How do I best work on my relationships?


It starts with self-care, setting healthy boundaries and commitment.

Basic formula:
The basic formula backed up by science is: spending time x being courageous x being loving x being aware = deeper connection.

Benefits:Longer life, less stress, increased happiness, sense of meaning. Only then can our body relax, and then we feel safe and connected.

Common regrets:One of the most common regrets people have at the end of their lives is " I've spent too much time on work" and "little focus on my relationships."Steps to deepen relationships.The past 30 yrs of research show that the relationship deepens when our vulnerability is met with compassion. Everyone plays a role in creating such moments. It consists of:

  1. Personally being vulnerable with others. Self-disclosure plays a central role in the development and maintenance of relationships. When someone compassionately responds to us, we feel seen, heard, and accepted as we are. Openness → trusting the other person → creates deeper relationships (spending additional time with them and getting closer).
  2. How we respond when someone is being vulnerable with us. Consists of creating a safe place, validating their feelings and experiences, and offering support.
  3. Good communication is at the heart of all good relationships. This includes setting and respectfully communicating our boundaries. This is associated with trust: do we feel safe to share what we want and need. The word courage traditionally means "speaking one's mind by revealing one's heart.

We need to tend to our relationships to make them strong. Growing deep roots in our relationships. However, stressful periods can feel lonely because bonds tend to slip down in our list of priorities. Knowing what we value in life allows us to take action to live a life that is meaningful to us. This allows us to make active decisions on how and with who we want to spend our time.

Why should I routinely work on my mental health?


A great question!

  1. First of all, It's not a matter of "should".
    It's totally possible to live one's life without ever going on a wellness retreat, meditating, or reading a self-help book. However, there are incremental things you can routinely add to your life.
  2. Secondly - you do not need to be broken or need fixing to work on your mental health routinely.
    But like everyone else, as you grew up, you've picked up beliefs systems, habits, and expectations, some of which may not be aligned with who you want to be in life.

The personal growth practice is individual mental health and wellness activities based on your present needs.For example, if you're struggling with intimacy or relationships. Or critical of yourself or others. Feeling depressed or not knowing what you want. Then creating and committing to a regular personal growth practice will help you identify more supportive behaviors, which will lead to different results.

  • It can also help you build acceptance towards what you cannot control.
  • It can help you heal from the past, especially if you've experienced hardship or trauma.
  • It can make you more resilient and recover quickly.

Words from the 29k community

JoZutoad, Sweden
I recommend making time every day to use this app. You’ll see improvement through these courses and exercises. Great content and the app is free.
Alena, Russia
The best app!!! Such a great tool to know yourself better! And develop emotional intelligence.
Ric, UK
Yes. This is free and yes. It can help you to grow and be more present and be relaxed and reduce anxiety (this is what I have discovered so far in just a couple of days, I am excited to continue my journey!)
Arianna, Spain
It is an application that allows you to explore yourself in a very loving way and provides techniques and meditation space for those of us who are learning.
Chibi, Germany
I’ve never seen any other app with really effective self-help tools to manage your psyche. The UX is great and it feels like you are interacting with someone, albeit virtual. Great job!
Fazer, Poland
This app is like a light at the end of a dark tunnel. Thank you for being there when I need it. Writing this review with happy tears.
Jerker, Sweden
Has taught me so much and let me grow as a person. Helped me manage stress and anxiety and find new meaning in life.
Molly, USA
Such an amazing app. It’s exactly what I have been looking for. Something to help me dive deep into my inner work in an extremely manageable way. I would absolutely recommend this app to anyone looking to learn more about themselves and to break down the barriers we and society have created for ourselves.
Andreia, Portugal
The best app ever, if you seek to vent, evolve, and organize thoughts and something real, installs without fear.
Erin, USA
Seriously. I’ve been waiting for something like this for so many years, and I was sure I’d have to pay big money for it. But no...this is here and it’s free. It’s accessible to millions and it helps, it is real. Please download this app and let it help you learn how to better love yourself.

Listen to our star psychologists' insights and tips.

Be kind to yourself until next time

In the finale episode of the Coming Home podcast, our amazing psychologist Agnes Branny clarifies the difference between 'self compassion' and 'self care'. She provides a unique insight into how our understanding of ourselves as 'cyclical beings' can help us shift perspectives and even change our lives.

"Vulnerability is the shit"

Listen to our lovely psychologist Jenny Rickardsson in this special episode of the Coming Home podcast on relationships. How do we handle and deepen them? How do we actually connect? As the co-hosts share their pivotal experiences, Jenny introduces us all to some useful keys for building a healthy relationship.

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