Trana combines private AI conversation, daily check-ins, 29 guided calming tools, journaling, anonymous community, and always-free safety support — all in one calm place. No questionnaires. No complex programs. Just one clear next step.
One clear starting point
Check in, talk, or open a calming support.
What Trana offers
Each feature is designed to lower the effort needed to begin. You can use them separately or let them connect over time.
Start every day with a moment of honest self-awareness. Choose from seven mood states, rate your body stress from light to heavy, and add a short note if it helps. Takes under 60 seconds.
Share what is happening and get a brief, grounded reply — not an essay, not a diagnosis. Trana acknowledges what you said, validates the feeling, and offers one concrete next step. Like texting a calm friend who doesn't panic.
Thirteen practical exercises organized around what you feel — not what you've been diagnosed with. Each one is short (1–4 minutes), visual, and designed for moments when thinking harder isn't helping.
A calm space to write with or without a prompt. Your entries connect to check-ins and tool sessions to surface patterns over weeks — not to diagnose, but to help you notice what your weeks actually look like.
Optional, anonymous community spaces for moments when you want to feel less alone. No usernames. No public likes. No pressure to perform wellness. Just gentle sharing and support.
The most important part of Trana: safety tools are never locked behind a subscription. Red Mode is always one tap away. Crisis resources, safety planning, and trusted contacts are always visible.
29 guided tools
Every tool in Trana is short (1–4 minutes), visual, and designed for the moment before you know what to do. Explore a selection of our 29 tools below, organized by what you're feeling right now.
For panic feelings, high stress, and moments when your body needs to come down before your mind can.
Orienting (5-4-3-2-1)
~1 minNotice five things you can see, four you can feel, three you can hear. Ground yourself in the room you're in.
Breathing Reset
~2 minPaced breathing: 4 seconds in, 1 second hold, 6 seconds out. Nine calm cycles with a visual guide.
Ride the Wave
~3 minName the feeling, rate its intensity, breathe through it, and watch it pass — because all waves do.
For looping thoughts, worry spirals, and the kind of thinking that keeps going in circles.
Vent & Contain
~2 minWrite everything out in 60 seconds — no editing, no judgment — then choose whether to hold it, let it go, or revisit later.
Control Circle
~3 minSort your thoughts into 'in my control' and 'not in my control'. Work only with what you can actually touch.
Thought Labelling
~2 minIdentify a recurring thought, name it for what it is (not a fact, just a thought), and gently ground yourself in what's actually true.
For heavy, flat, or low-energy days when motivation feels impossible and nothing sounds appealing.
Tiny Step Activation
~1 minAssess your energy honestly, then pick one two-minute action that asks almost nothing of you. Small movement matters.
Self-Compassion
~3 minWrite what's hard. Then write what you'd say to a friend in the same situation. Then try saying that to yourself.
Values to Action
~2 minChoose one value that matters to you and take one tiny action that connects to it — even if you don't feel like it yet.
Reach Out
~1 minConsider reaching out. Trana can help you draft a simple, honest message to send to someone you trust.
Always free, always visible, one tap away. For moments when things feel urgent or unsafe.
Safety Plan
Yours to keepBuild a personal safety plan with your warning signs, helpful actions, safe places, trusted people, and crisis resources.
Crisis Resources
Always availableDirect links to Samaritans, Shout, 988 Lifeline, and your local emergency services. No subscription needed.
Notify Trusted Contact
One tapSend a pre-written check-in message to someone you trust. You control the list, the timing, and what gets sent.
All tools are included in the free plan. Trana Plus adds unlimited sessions and deeper insights.
The app, simply explained
Trana keeps the main actions visible so you can find what you need in a heavy moment without searching through complicated settings.
Your daily starting point. Check in, see quick actions, open tools, or start a conversation from one calm screen.
Private AI conversation. Type or speak. Get a brief, grounded reply and a suggested next step.
The full library of 29 guided supports. Find what you need by feeling, not diagnosis.
Write freely or choose a prompt. Tag a mood. Review past entries and spot your own patterns.
Optional anonymous support spaces. Calm Garden, Daily Prompts, and Support Circles with safety controls.
Weekly insights, your safety plan, privacy controls, data export, account settings, and billing.
Insights over time
Trana's weekly insights connect the dots between your check-ins, tool sessions, conversations, and journal entries — without turning your feelings into a score.
Who Trana is for
Trana is designed for adults going through ordinary hard times — not people who need a clinical diagnosis to get help.
Work, study, caregiving, or life that never slows down. Trana helps you pause, breathe, and take one smaller step.
When your heart rate climbs before your mind catches up. Grounding tools bring you back to the room you're in.
When getting out of bed already feels like too much. The Tiny Step tools ask almost nothing — just one small thing.
When the same thought keeps circling. Trana helps you write it down, contain it, and sort what's actually in your control.
When rest won't come and your mind won't settle. Sleep support tools and calm prompts for quieter evenings.
When you want somewhere to write before speaking to anyone. A private journal with no pressure to share.
Privacy & safety first
Journal entries, AI conversations, and check-ins are treated as sensitive personal information. You can export or delete everything from settings at any time. Safety tools are never locked behind a paywall.
We do not sell your personal information or use it to target you with ads. Full stop.
Red Mode, safety planning, trusted contacts, and crisis resources are never behind a paywall.
Data export and account deletion are in Settings. No support ticket needed.
Before you download
We want you to know what Trana is and is not before you start.
Start gently
Free to download. Designed for iPhone. Safety support always available.
