Anxiety and worry
Grounding and mindfulness exercises, plus paced breathing you can follow when a worried mind will not switch off. Practical ways to feel calmer in the moment.
AI wellbeing chatbot · Free to start
A calmer mind, a few minutes at a time.
Sonia is a free AI chatbot for everyday mental health and wellbeing — mindfulness and paced breathing for the moments anxiety is loud, sleep sounds and sleep stories for better sleep, and a private journal that stays in your own browser.
- No account needed
- Private by default
- Free daily plan
Struggling right now? Get help now
34guided exercises
5breathing patterns
16sleep sounds & stories
10collections
What it helps with
Support for anxiety, low mood and sleep
Four things people come looking for, and what Sonia actually does about each. None of it is therapy — it is everyday wellbeing support you can use in a few minutes.
Better sleep
12 looping sleep sounds and 4 slow sleep stories, with breathing patterns that suit bedtime — a gentle sleep aid for winding the day down.
Low mood
Small, doable steps for the heavy days, drawn from behavioural activation. One thing at a time, small enough to actually do.
Everyday mental health
Short guided conversations for stress, self-criticism and the things that are hard to say out loud. Wellbeing support that fits in a coffee break.
Features
Everything you need for a steadier day
No streaks to protect, no feed to scroll. Just a handful of things that genuinely help, done well.
Short guided conversations
34 exercises across 8 collections, drawn from CBT, behavioural activation and grounding. Sonia asks, listens, and helps you land on one small next step.
Paced breathing
5 patterns that are actually taught — box breathing, 4-7-8, the physiological sigh. Sonia breathes with you, so there is one thing to follow.
Sleep sounds & stories
12 looping soundscapes and 4 slow, gentle stories to drift off to. The sounds play for as long as you need.
A plan for today
Three short sessions each day, chosen around what you said you would like help with. Small enough to actually do.
A private journal
Everything you work through is kept, so you can look back and see how far you have come.
Crisis Help, always
Helplines and grounding steps one tap away — never behind a paywall, a sign-in or a consent screen.
How it works
Up and running in about a minute
Tell Sonia a little about you
A nickname, your age range, how you like to be spoken to, and what you would like help with. Six quick questions, no account needed.
Get today's plan
Three short sessions fitted to you, plus breathing and sleep audio whenever you want them.
Come back when it suits
Your journal keeps what you have worked through. Sign in if you want it backed up and on your other devices.
Try it now
Breathe along with Sonia
Even breathing, 5 · 5. Six breaths a minute. The steadiest, most forgiving place to start.
- Even breathing
- Box breathing
- Longer out-breath
- Physiological sigh
- 4-7-8
The library
Something for whatever today brings
Every collection has something free in it, so you can find out what works for you before paying for anything.
Low Mood
Small, doable steps for the days that feel heavy.
Worry and Anxiety
Ways to loosen the grip of a worried mind.
Sleep
Wind the day down so rest comes easier.
Relationships
For the conversations that are hard to have.
Staying in the Present
Grounding practices for when your head is elsewhere.
Think, Act, Feel Better
Classic CBT, one thought at a time.
Pain
Living alongside pain that isn't going away today.
Psych-ed
Plain-language explanations of what's going on.
Sleep Sounds
Looping soundscapes that play as long as you need.
Sleep Stories
Slow, gentle stories to drift off to.
Privacy
Yours, and nobody else's
What you write here is personal. The defaults are built around that.
Stays in your browser
Without an account, your journal and conversations are stored only on this device. There is nothing to sign up for before you start.
Upfront about the AI
Replies are written by AI from Anthropic PBC, and you are asked before a single message is sent. Your conversations are not used to train any AI model.
An account is optional
Sign in with email or Google only if you want a backup and sync. You can delete every copy from Settings whenever you like.
Pricing
Free to start. Premium when you want more.
The daily plan, and a selection of breathing patterns and sleep sounds, are free for good. Premium lifts the chat limit and opens the whole library.
BEST VALUE
Yearly
$89.99per year
Save 42%
Monthly
$12.99per month
Weekly
$4.99per week
Get started
Everyone starts on the free plan. Upgrade from inside the app whenever you like — no card needed to begin.
What Premium adds
- Unlimited conversations with Sonia
- All 34 guided exercises
- Every breathing pattern
- Every sleep sound and sleep story
- Goes with you to every device you sign in on
Free, always
- A daily plan of three short sessions
- 3 open conversations with Sonia a day
- 2 of 5 breathing patterns
- A selection of sleep sounds, plus a free sleep story
- A free exercise in every collection
- Your journal, and Crisis Help
Your subscription renews automatically for the same period and price until you cancel. You can cancel at any time from Settings › Manage subscription, and cancelling stops the next charge — the current period runs to its end.
FAQ
Questions, answered
Is Sonia a therapist?
No. Sonia is an AI wellbeing companion built on well-established self-help techniques. It isn't therapy, it can't diagnose anything, and it isn't a crisis service. If you're in danger, open Crisis Help or call your local emergency number.
Can Sonia help me sleep better?
Sonia can help you wind down. There are 12 looping sleep sounds and 4 slow sleep stories, plus breathing patterns that suit bedtime. Think of it as a gentle sleep aid for settling at night rather than a treatment for insomnia — if sleep is a persistent problem, it is worth speaking to a doctor.
Does Sonia help with anxiety?
Many people use it that way. Sonia offers mindfulness and grounding exercises, and paced breathing you can follow when anxiety is loud — practical ways to feel calmer in the moment. That is everyday support, not treatment for an anxiety disorder.
How is Sonia different from a general AI chatbot?
Sonia is built for one thing: short, guided wellbeing sessions drawn from CBT, behavioural activation and mindfulness. It asks before a single message reaches the AI, keeps your journal in your own browser by default, and Crisis Help never sits behind a paywall or a sign-in.
Is there a free version?
Yes. The daily plan, a selection of breathing patterns and sleep sounds, your journal and Crisis Help are all free, with no card needed to begin. Premium lifts the daily conversation limit and opens the whole library.
Do I need an account?
No. Everything works without one, and your journal stays in this browser. An account — email or Google — adds a backup, brings your journal to your other devices, and keeps a subscription with you.
Where is my data stored?
Without an account, only in this browser. With one, it is also copied to your account so it can reach your other devices. Settings › Data Management can export it, or delete both copies.
What is sent to the AI?
Only what a conversation needs: the messages you type, your nickname and setup preferences, and earlier messages in the same conversation. They go to Anthropic PBC, and only after you have agreed. Your journal entries, and conversations other than this one are never sent. Your conversations are not used to train any AI model.
Who is Sonia for?
Anyone aged 13 or over. Setup asks for your age range, and people aged 13 to 17 get extra safety handling in conversations.
How does cancelling Premium work?
Premium renews automatically until you cancel, and you can cancel at any time from Settings › Manage subscription. Cancelling stops the next charge, and the period you have paid for runs to its end. If you need a hand, email biztech755@gmail.com.
A few minutes for yourself, whenever suits.
Free to start, no account needed, and it all stays in your browser.