Reviewed by Shariq Refai, MD, MBA, FAPA. Board-certified psychiatrist. Founder of shrinkMD. Medical editor of AnxietyResource.org and DepressionResource.org. Last reviewed: 2026-05-20.
Unstuck is a self-guided wellness and reflection app. It is not therapy, not medical care, not crisis support, and not monitored in real time. Please read this page before relying on Unstuck in any health-adjacent way.
1. If you are thinking about suicide or hurting yourself
You do not need to be in immediate danger to ask for help. If you are having thoughts of suicide, thoughts of hurting yourself, or thoughts about hurting someone else, please reach out now.
- In the United States, call or text 988 anytime for the Suicide and Crisis Lifeline. It is free, confidential, and available 24/7.
- Text HOME to 741741 to reach the Crisis Text Line.
- Veterans can call 988 then press 1, or text 838255.
- LGBTQ+ youth can call The Trevor Project at 1-866-488-7386 or text START to 678678.
- Trans Lifeline is 1-877-565-8860.
- Sexual assault support (RAINN) is 1-800-656-HOPE (4673).
- If you are in immediate danger, call 911.
Outside the United States, contact your local emergency number or a local crisis line. findahelpline.com lists vetted services in 130+ countries.
2. Unstuck is not for emergencies
Unstuck is not designed to handle crises. It is not monitored. It does not detect when you are unsafe. It does not alert anyone. Reminders, journal entries, and check-ins do not reach a clinician or any other person.
3. Unstuck is not medical care
Unstuck is a self-guided wellness and reflection app. It does not provide medical advice, diagnosis, treatment, therapy, medication guidance, clinical monitoring, risk assessment, or crisis support. Anything in the app or on this site is for general wellness and education only, and is not a substitute for care from a licensed clinician.
4. Reset and breathing tools
Box breathing, grounding phrases, brain dumps, and the other reset tools in Unstuck are common low-cost behaviors. They are not medical treatment. Stop any exercise if you feel uncomfortable, dizzy, unsafe, distressed, or experience panic symptoms. If a tool consistently increases distress, talk to a clinician.
5. Reminders are convenience features
Reminders in Unstuck are local convenience tools. Delivery depends on notification permissions, device settings, Focus modes, battery state, and operating system behavior. They are not clinical reminders. Do not rely on Unstuck as your only reminder for anything important.
Pill reminders are backup reminders only. They are not medication advice, dosing guidance, refill support, medication management, adherence tracking, or clinical monitoring. Always follow instructions from your licensed clinician or pharmacist.
6. Check-ins are personal awareness
Check-ins are for noticing how you feel. They are not a screen, a diagnosis, a clinical assessment, or a tool that produces a clinical score. Patterns shown over time are for your own reflection.
6a. If you have been feeling low or hopeless
A persistent low mood, a loss of interest in things you used to enjoy, or a feeling that nothing matters can be a sign of depression. Depression is treatable and a clinician can help. If you have had these feelings for two weeks or longer, or if you have any thoughts of suicide or self-harm, please reach out to a licensed clinician. In a crisis in the United States, call or text 988 (see Section 1 above). Outside the United States, see findahelpline.com.
6b. If anxiety or panic is taking over
Anxiety that is interfering with sleep, work, school, eating, or relationships, panic attacks that come without warning, or intrusive worry that you cannot turn down, are reasons to talk to a clinician. Anxiety is one of the most treatable mental health conditions and you do not have to wait until it is unbearable. If a panic attack feels like a medical emergency or you cannot tell the difference, call 911 (in the United States) or your local emergency number.
6c. If you cannot sleep
A short stretch of bad sleep is common. Trouble falling asleep, staying asleep, or feeling rested most nights for several weeks is a reason to talk to a clinician. Persistent insomnia can be a standalone condition and can also be a symptom of another condition (anxiety, depression, a thyroid issue, sleep apnea, a medication side effect, substance use). A primary care visit is a reasonable first step.
7. Journaling is not therapy
Writing things down can be useful. It is not the same as therapy, and a journal entry is not a clinical record. If something you write surfaces material heavier than you expected, please talk to a clinician.
8. When to consider professional help
Please consider talking to a licensed clinician if any of the following are true.
- You have thoughts of suicide, self-harm, or harming someone else.
- Persistent low mood, loss of interest, or hopelessness for two weeks or longer.
- Anxiety or panic that is affecting work, sleep, or relationships.
- Sleep difficulty most nights for several weeks.
- Substance use that is escalating or that you cannot reduce.
- An eating pattern that is affecting your health.
- A traumatic event that is intruding on your day or sleep.
- Anything else you would tell a friend a clinician should know.
This list is not complete. Trust your sense that something is bigger than a wellness app can hold.
9. How to find a clinician
A few common starting points.
- Your primary care doctor for a referral.
- A licensed therapist. The Psychology Today directory and Open Path Collective are common search starting places. Inclusive Therapists helps people find culturally responsive care.
- A psychiatric practice in your state.
- shrinkMD is one option for telepsychiatry care in the states shrinkMD supports. shrinkMD is a separate company that shares a founder with Unstuck and is not part of Unstuck's app experience.
- SAMHSA National Helpline (1-800-662-HELP) provides free, confidential treatment referral and information.
10. Editorial articles on the Unstuck Journal
Articles on the Unstuck Journal are general wellness information. They are not personalized medical advice. They are reviewed for clinical accuracy by Shariq Refai, MD, MBA. They are not a substitute for individualized care.
11. App is not monitored
Unstuck does not monitor your activity, your entries, your reminders, or your check-ins. Nobody on the Unstuck team will see your journal, and there is no AI reading what you wrote. There is also no safety net inside the app. That is one reason it is important to know where the safety net is if you need one (Section 1 above).
12. Effective date
This page is effective as of 5/20/2026, last reviewed 5/20/2026.
If anything in this page is unclear or you think we have missed something a reasonable user would want to know about safety, please email support@beunstuck.app.