Home How it works Pricing
CBT Sessions ACT Sessions Emergency mode Frequency therapy Mind games Case studies
Login Start free →
Complete guide

Everything you need.
From sign-up to session.

Stop The Loop is built around one idea — getting you real support the moment you need it. Here is every feature, every screen, and exactly how to use them. Read this once and you will know the whole app.

Start free → Read the guide
1
Sign up
→
2
Dashboard
→
3
Emergency
→
4
Sessions
→
5
Timeline
→
6
Settings
Sign up Dashboard Emergency mode Sessions Timeline Your tools Assessors Settings
1
Getting started

Sign up — it takes about 60 seconds.

Create your account with an email and password. You will receive a verification email — click the link and you are in. No payment details required for the free tier. The app is ready the moment you verify.

Free tier, no card needed
Five sessions per month, all six assessors, emergency mode, frequency tones, and mind games are all available from day one without a subscription.
Email verification required
You will receive a verification link within seconds. Check your spam folder if it does not arrive. You cannot log in until your email is verified — this keeps accounts secure.
Your data stays private
Everything you share in sessions is stored in your personal account and never used to train AI models or shared with third parties. You can download or delete all your data at any time from Settings.
Upgrade whenever you are ready
Full access (60 sessions/month) is available from £9.99/month or £79/year. You can upgrade from inside the app under Settings at any time. No pressure to upgrade until you need more sessions.
Before your first session
Add the app to your home screen for one-tap access — especially useful when you are mid-spiral and need it fast
Visit Settings first and pick your default assessor — the one whose style matches how you like to be supported
Try a free session before you need it — knowing what to expect makes emergency mode work faster when it matters
9:41100%
stoptheloop
Create your account
First name
Email address
Password
Create account →
Free forever · No card needed
2
Home screen

Your dashboard — the centre of everything.

Every time you open the app you land on the dashboard. It gives you a snapshot of how you have been doing and quick access to every feature. Here is what each element does.

Emergency button — always at the top
The large red pulsing button. Tap it the moment you feel a spiral starting. It takes you directly into an emergency session with your assessor. This is always the fastest path to support.
Mood check-in — rate 1 to 10
How are you feeling right now on a scale of 1 to 10. Takes two seconds. Your daily mood is saved and builds your mood graph over time. Try to log it at the same time each day for the most useful data.
Stats row — streak, sessions, average mood
Three numbers that tell you how you are doing. Day streak counts consecutive days with a mood log or session. Sessions counts everything this month. Average mood shows your 7-day mean.
Daily technique card
A new CBT or ACT technique each day. Read it, try it, tap "Try this now" to open it as a session with your assessor. Seven techniques rotate on a daily cycle so there is always something fresh.
7-day mood graph
A canvas-drawn line graph of your mood over the past seven days. See the pattern at a glance. For a full 30-day view with session markers, go to the Timeline tab.
Recent sessions
The last five sessions you have completed. Shows the session type, date, and mood after. Tap "See all" to go to your full Timeline. If you have homework from your last session, it appears as a teal card above this list.
9:41100%
Emergency mode
I am spiralling right now
Tap for immediate guided support
How are you feeling right now?
1
2
3
4
5
6
7
8
9
10
4d
Streak
7
Sessions
6.8
Avg mood
ACT — Today
Call the bluff
When the spiral says something terrible will happen — face it directly...
Home
Session
Emergency
Timeline
Settings
Home
Dashboard, mood check-in, daily technique
Tab 1
Session
5 session types — structured CBT and ACT work
Tab 2
Emergency
Immediate crisis support — tap mid-spiral
Tab 3
Timeline
Full mood and session history, 30-day graph
Tab 4
Settings
Assessor, plan, preferences, data
Tab 5
3
Emergency mode

When the spiral starts — use this first.

Emergency mode is the core feature of Stop The Loop. It is designed for the moment you are mid-spiral — heart racing, chest tight, thoughts running away. One tap and you are talking to your assessor.

Phase 1 — Ground the body first
Your assessor gives one physical instruction. Feet on the floor. Breathe with the ring. Hit the 174Hz tone. The body needs to come down before the mind can engage. This is not skippable.
Phase 2 — Name what happened
Once slightly calmer, the assessor explains what just happened in your body — briefly, without drama. Adrenaline. Fight or flight. Normal. Not dangerous.
Phase 3 — Break the thought loop
When the prefrontal cortex comes back online, the assessor explores the thought — challenges it, challenges the story, or uses ACT defusion to unhook from it.
Breathe ring — always available
Tap the breathe button at the top of the session screen. A guided breathing ring opens — box breathing or physiological sigh. Breathe with it for one round and feel the shift.
Frequency tones — always available
Tap the tone button to access 174Hz, 396Hz, 528Hz, 639Hz, and 741Hz. Your assessor may direct you to a specific tone. Use headphones for best effect. Ten seconds is enough for a reset.
Ending the session
When you feel genuinely better, your assessor will ask how you are feeling. Tap "Yes — I am feeling better" and the assessor gives a warm closing message. The session saves to your timeline automatically.
Access
Three ways to open emergency mode
Big red button on the dashboard. Emergency tab in the bottom nav. Or directly from any session — there is always an escape to emergency button visible.
Tip
Use it early in the spiral
The sooner you open emergency mode after the spiral starts, the faster it works. Do not wait until you are fully flooded. The first signs of chest tightness or racing thoughts are the right time.
Assessors
Your assessor is pre-selected
Your default assessor opens automatically. Tap the settings cog to switch mid-session if you want a different style. The conversation continues with the new assessor.
Tools
Breathe ring and tones work without speaking
If you are too flooded to type, the breathe ring and frequency tones work independently. You do not have to engage with the assessor to use them.
Full emergency mode guide →
4
Proactive work

Sessions — structured CBT and ACT when you are calm enough.

Sessions are for the days you are not in crisis — when you have 10 to 15 minutes to do intentional therapeutic work. Tap "Session" in the bottom nav or "AI Session" in your tools. You will land on the session picker.

Pick your session type and your assessor guides you through the full structured process. At the end, a session summary and one homework task are generated and saved to your timeline.

CBT
Thought Record
Walk through a specific thought in 5 structured steps. Identify, examine evidence, build a balanced response.
~10 mins
CBT
Worry Time
Contain a worry into this session so it stops following you around for the rest of the day.
~10 mins
ACT
Values Check-in
Reconnect with what matters and identify where you feel most out of alignment. One committed action to close the gap.
~15 mins
CBT / ACT
Pattern Review
Explore what your mood data is telling you about your triggers and what your nervous system needs more of.
~15 mins
Open
Free Session
Open conversation. No agenda. Bring what is on your mind and let the session go where it needs to.
Any length
How to get the most from sessions
Come with something specific. Sessions work best when you have a particular thought, situation, or worry to bring rather than a vague "I have been feeling anxious."
Do the homework. Your assessor generates one specific homework task at the end of every session. The small action between sessions is often where the real change happens.
Try different assessors. The same session type feels noticeably different with Ellis versus Callum. If a session felt too gentle or too challenging, switch assessors next time.
2-3 sessions per week produces the fastest results. Consistency matters more than volume. Two 15-minute sessions per week beats one 90-minute session on the weekend.
After each session
Summary and homework saved automatically
Every session ends with a two-sentence summary of what you covered and one specific homework task. Both are saved to your timeline and visible in the homework card on your dashboard until you mark it done.
5
Your history

Timeline — see your patterns over 30 days.

The Timeline is where the work becomes visible. Your full mood history and session history in one scrollable view. Tap "Timeline" in the bottom nav to open it.

30-day mood graph
A line graph of your mood over the past 30 days. Teal dots mark regular sessions. Red dots mark emergency sessions. Days without data show as gaps. The graph tells the story of your month at a glance.
Filter tabs
View all history, emergency sessions only, regular sessions only, or mood logs only. The filter tabs let you focus on the specific data you want to examine.
Session cards — tap to expand
Each session in your history shows as a card with the session type, assessor, date, and mood after. Tap any card to expand it and read the full session summary and homework.
Date grouping
History is grouped into Today, Yesterday, This week, This month, and earlier months. The section headers are sticky as you scroll so you always know where you are.
Homework card at the top
If you have a pending homework task from your last session, it shows as a teal card above the graph. Tap "Mark as done" when you have completed it — this clears it from both the timeline and your dashboard.
Pro tip
Use Pattern Review after two weeks of data
Once you have two weeks of mood logs and sessions in your timeline, run a Pattern Review session. Your assessor will reference your actual mood data to help you identify what your triggers and cycles actually are — not just what you think they are.
Data
Stats at the top
The timeline shows three stats: total sessions ever, your current streak (consecutive days with any activity), and your 30-day average mood. These update in real time as you log and session.
Emergency sessions
Emergency sessions show with a red marker
Emergency sessions in your timeline have a red left border and a red dot on the graph for the day they occurred. Looking at these over time can reveal patterns in when your anxiety spikes and what tends to precede it.
6
Your tools

Five tools. Accessible from your dashboard.

The tools grid on your dashboard gives you quick access to everything beyond emergency mode and sessions. Tap any tool card to open it.

AI Session
AI Session
Opens the session picker — same as tapping Session in the bottom nav. Choose your session type and assessor to begin structured CBT or ACT work.
Techniques
Techniques library
A browsable library of CBT and ACT techniques with full explanations. Read them offline. Each technique has a "Try this now" button to open it as a session with your assessor.
Frequency
Frequency therapy
174Hz neural reset and four other Solfeggio frequencies. Use headphones. Tap a frequency to play it. Ten seconds is enough for a noticeable shift in acute anxiety. Most effective combined with the breathe ring.
Mind Games
Mind games
Seven games calibrated for anxiety interruption — falling shapes, word finder, pattern match, sequence memory, categories A-Z, countdown, and 5-4-3-2-1 grounding. Use them as a 60-second circuit breaker mid-spiral.
Timeline
Mood timeline
Your full history. Same as the Timeline tab in the bottom nav. 30-day graph, all sessions, all mood logs, homework, and pattern data.
Using tools together
During a spiral: frequency tone first to interrupt the physiology, then emergency mode to work through it
Too flooded to type: mind games for 60 seconds first, then start the session once the spiral loosens
After a session: read a technique from the library that your assessor mentioned to deepen your understanding
7
Your team

Six assessors. Pick the one that fits how you need to be supported.

Your assessor is the AI therapist who guides every session. All six are trained on the same three-phase emergency approach and the same CBT and ACT protocols. What differs is personality, language, and style. Try them all — the same session feels genuinely different depending on who is guiding it.

M
Megan
CBT Specialist — Warm & practical. Uses "we". Gets things done.
L
Lisa
ACT Therapist — Gentle, open, creates space. Never pushes.
Cl
Claire
Senior Therapist — Calm authority. Her certainty transfers to you.
E
Ellis
CBT Challenger — Direct, sharp, warm underneath. Cuts through fog.
R
Rowan
ACT & Values — Earthy and grounding. Everything comes back to what matters.
Ca
Callum
Mindfulness Lead — Slow, deliberate, somatic. Like a hand on the shoulder.
How to change your assessor
In Settings, tap any assessor card to set them as your default — this saves automatically. During any session, tap the settings cog in the top bar to switch assessors mid-conversation.
Which assessor should I start with?
If you are not sure: Ellis for direct challenge, Lisa for gentleness, Claire for structure, Callum for calm. There is no wrong choice — try all six across your first few sessions and see which voice helps you most.
8
Personalisation

Settings — make it yours.

Tap the settings cog in the bottom nav to access your account, preferences, subscription, and data. Here is what you can do from Settings.

Account details
Update your name and phone number. Your email address is your login and cannot be changed. All changes save with a single "Save changes" tap.
Default assessor
Pick which assessor opens by default in every session. Tap any of the six cards — saves instantly. You can still switch mid-session using the cog in the session top bar.
Plan and sessions
See your current plan, sessions used this month, and your reset date. Free users see upgrade buttons for monthly (£9.99) and annual (£79) plans. Paid users see the Manage subscription link to the Stripe portal.
Session top-ups
Need more sessions before your monthly reset? Buy 10 for £0.99 or 20 for £1.49. Top-up sessions never expire and stack on top of your monthly allowance.
Voice add-on
ElevenLabs AI voice on every session response — all six assessors have distinct voices. Available as a £59.99/month add-on. Toggle voice on or off per-session in the session settings panel.
Download your data
Export all your sessions, mood history, and account data as a JSON file at any time. No request needed — the export runs instantly in the browser. Your data belongs to you.
First-time settings checklist
Set your default assessor to the style that suits how you want to be supported
Enable daily mood reminder so you build the habit of logging each day
Check your session allowance and reset date so you know when it refreshes
If you have used voice before, check that voice toggle reflects your preference
Deleting your account
You are always in control of your data
Settings includes a "Delete account" option that permanently removes all your data — sessions, mood history, and account. You must type your email address to confirm. This cannot be undone. Use "Download my data" first if you want a copy.
You are ready

Now you know the whole app.

Sign up takes 60 seconds. Your first session can start immediately after. Five sessions free, no card required, cancel anytime.

Create free account → See pricing
Free tier · No card needed · Full emergency mode from day one

Important: Stop The Loop is a self-guided CBT and ACT tool for anxiety management. It is not a medical device or replacement for professional mental health treatment. If you are in crisis, please call 999, NHS 111, or Samaritans on 116 123.