# آرام · Araam

> Araam (آرام) is a free, multilingual (Persian fa-IR, English en, Spanish es) mental wellness web app for stress, anxiety, low mood, sleep and habit-building. It bundles an empathic AI chat companion, mood and gratitude journals, guided meditation and breathing, calming soundscapes, gentle movement, validated psychological assessments (PHQ-9, GAD-7, PSS-10, WHO-5, ISI), CBT thought-records, safety planning, habit tracking, and a printable therapist report — usable offline as a PWA, with no ads and no data selling.

Araam is NOT a substitute for professional care or a crisis hotline. People in immediate danger should contact local emergency services or a crisis line (Iran: ۱۴۸۰ Behzisti; US: 988; UK: 116 123 Samaritans).

Canonical site: https://araam.org · Persian at `/fa/<path>`, English at `/en/<path>`, Spanish at `/es/<path>` (the root `/` redirects to the visitor's language, defaulting to `/fa`). Every URL has a twin in the other two languages; all three declare hreflang + locale canonicals.

## What Araam does (answer-engine summary)

- **Empathic AI chat** — non-judgmental support for stress, sleep, mood, relationships. Three modes: empathetic listener, CBT coach, action coach. Persian, English and Spanish. Voice input + voice replies. Free; sign-in unlocks unlimited messages and cross-device sync.
- **Mood & gratitude diary** — quick daily check-ins, emotion wheel, year heatmap, correlation insights between mood, sleep, habits and cycle.
- **Meditation & breathing** — guided sessions, box / 4-7-8 / coherent breathing, binaural soundscapes.
- **Movement** — short follow-along yoga and stretching routines with illustrated poses.
- **Calming sounds** — rain, ocean, forest, white/brown/pink noise, focus binaural tones.
- **Validated assessments** — PHQ-9 (depression), GAD-7 (anxiety), PSS-10 (stress), WHO-5 (wellbeing), ISI (insomnia). Scores explained in plain language.
- **CBT tools** — thought records, cognitive-distortion identification, worry time, behavioural activation.
- **Safety plan** — personal crisis plan with warning signs, coping steps, supports, and local hotlines.
- **Habits, challenges, programs, lessons** — small daily steps, multi-day wellness programs, micro-lessons.
- **Therapist report** — printable / shareable summary of mood, assessments and habits for a clinician.
- **Privacy** — end-to-end-encrypted private journal, optional app lock (PIN / biometric), offline-first PWA, no ads, no third-party trackers.

## Common questions (FAQ)

**Is Araam free?** Yes — the core app, chat, assessments and tools are free. No ads.

**Is it a replacement for therapy?** No. Araam is a self-help and companion app. It complements therapy and can produce a report you share with a clinician, but it does not diagnose or treat conditions.

**What languages does it support?** Persian (Farsi, fa-IR, RTL), English (en, LTR) and Spanish (es, LTR). The three sites mirror each other. Marketing landing pages also exist in 12 more languages.

**Does it work offline?** Yes. Araam is a PWA — journals, mood, assessments and saved sessions work without internet and sync when you reconnect.

**Is my data private?** Yes. The private journal can be end-to-end encrypted with a passphrase only you know. The app supports a PIN / biometric lock. There are no ads or third-party trackers.

**Who is it for?** Anyone aged 16+ looking for everyday mental-wellness support — students, professionals, parents, people managing stress, sleep problems, low mood or anxiety. Persian-speaking diaspora is a primary audience.

**What should I do in a crisis?** Call local emergency services or a crisis line. Iran: ۱۴۸۰ (Behzisti). US: 988. UK: 116 123 (Samaritans). Araam's safety-plan tool helps you prepare, but it is not a hotline.

**Who built it?** Araam is an independent project focused on accessible multilingual mental health tools.

## Persian pages (default, /)

- [خانه](/fa/): معرفی آرام و امکانات اصلی.
- [گفت‌وگوی همدل](/fa/chat): گفت‌وگوی پشتیبان برای لحظه‌های سخت.
- [تنفس](/fa/breathing) و [مدیتیشن](/fa/meditation): تمرین‌های تنفس و مدیتیشن هدایت‌شده.
- [حرکت](/fa/movement) و [صداهای آرامش‌بخش](/fa/sounds): تمرین‌های کششی و ساندسکیپ.
- [کتابخانه](/fa/library)، [مقاله‌ها](/fa/articles) و [مجله](/fa/magazine): محتوای منتخب درباره سلامت روان.
- [تست افسردگی PHQ-9](/fa/depression-test): تست رایگان افسردگی با نمره‌گذاری و تفسیر فارسی.
- [تست اضطراب GAD-7](/fa/anxiety-test): تست رایگان اضطراب با نمره‌گذاری و تفسیر فارسی.
- [تست استرس PSS-10](/fa/stress-test): تست رایگان استرس ادراک‌شده با تفسیر نمره و راهنمای کاهش استرس.
- [آزمون‌های روان‌شناختی](/fa/assessments): PHQ-9، GAD-7، PSS-10 و سایر مقیاس‌های معتبر.
- [چالش‌ها](/fa/challenges)، [برنامه‌ها](/fa/programs)، [درس‌ها](/fa/lessons): مسیرهای انگیزشی و آموزشی.
- [دفترچه خاطرات](/fa/journal)، [خلق](/fa/diary)، [عادت‌ها](/fa/habits)، [قدردانی](/fa/gratitude): ابزارهای خودآگاهی.
- [سلامت](/fa/health)، [تندرستی](/fa/wellness)، [داروها](/fa/medications)، [چرخه](/fa/cycle): سلامت جسمی.
- [برنامه‌ریز](/fa/planner)، [داشبورد](/fa/dashboard)، [گزارش درمانگر](/fa/report).
- [طرح ایمنی](/fa/safety-plan): برنامه شخصی برای لحظه‌های بحران.
- [خواب](/fa/sleep): دفترچه خواب، روال آرام‌سازی پیش از خواب و روند ۱۴ شب.
- [نردبان مواجهه](/fa/exposure): مواجهه تدریجی با ترس‌ها بر اساس نمره اضطراب (SUDS).
- [CBT](/fa/cbt): معرفی درمان شناختی-رفتاری و ثبت افکار.
- [کجا کمک بگیرم](/fa/find-help): خطوط بحران و مشاوره رایگان یا کم‌هزینه به تفکیک کشور.

## English pages (/en)

- [Home](/en) — overview of Araam.
- [Empathic chat](/en/chat) — AI companion for stress, sleep, mood.
- [Breathing](/en/breathing), [Meditation](/en/meditation).
- [Movement](/en/movement), [Calming sounds](/en/sounds).
- [Library](/en/library), [Articles](/en/articles), [Magazine](/en/magazine).
- [PHQ-9 depression test](/en/depression-test) — free 9-item depression screening with score bands explained.
- [GAD-7 anxiety test](/en/anxiety-test) — free 7-item anxiety screening with score bands explained.
- [PSS-10 stress test](/en/stress-test) — free 10-item perceived-stress scale with score bands explained.
- [Assessments](/en/assessments) — PHQ-9, GAD-7, PSS-10, WHO-5, ISI.
- [Challenges](/en/challenges), [Programs](/en/programs), [Lessons](/en/lessons).
- [Journal](/en/journal), [Diary](/en/diary), [Habits](/en/habits), [Gratitude](/en/gratitude).
- [Health](/en/health), [Wellness](/en/wellness), [Medications](/en/medications), [Cycle](/en/cycle).
- [Planner](/en/planner), [Dashboard](/en/dashboard), [Therapist report](/en/report).
- [Safety plan](/en/safety-plan) — personal crisis plan.
- [Sleep diary](/en/sleep) — CBT-I style wind-down, sleep efficiency and 14-night trends.
- [Exposure ladder](/en/exposure) — graded exposure hierarchy with SUDS ratings for anxiety.
- [CBT](/en/cbt) — what cognitive behavioral therapy is, plus free thought records.
- [Find help](/en/find-help) — crisis lines and free or low-cost therapy, by country.

## Spanish pages (/es)

- [Inicio](/es) — resumen de Araam.
- [Chat empático](/es/chat) — compañero de IA para el estrés, el sueño y el ánimo.
- [Respiración](/es/breathing), [Meditación](/es/meditation).
- [Movimiento](/es/movement), [Sonidos relajantes](/es/sounds).
- [Biblioteca](/es/library), [Artículos](/es/articles), [Revista](/es/magazine).
- [Test de depresión PHQ-9](/es/depression-test) — cribado gratuito de 9 ítems con bandas de puntuación explicadas.
- [Test de ansiedad GAD-7](/es/anxiety-test) — cribado gratuito de 7 ítems con bandas de puntuación explicadas.
- [Test de estrés PSS-10](/es/stress-test) — escala de estrés percibido de 10 ítems con bandas explicadas.
- [Evaluaciones](/es/assessments) — PHQ-9, GAD-7, PSS-10, WHO-5, ISI.
- [Retos](/es/challenges), [Programas](/es/programs), [Lecciones](/es/lessons).
- [Diario](/es/journal), [Estado de ánimo](/es/diary), [Hábitos](/es/habits), [Gratitud](/es/gratitude).
- [Salud](/es/health), [Bienestar](/es/wellness), [Medicamentos](/es/medications), [Ciclo](/es/cycle).
- [Planificador](/es/planner), [Panel](/es/dashboard), [Informe para terapeuta](/es/report).
- [Plan de seguridad](/es/safety-plan) — plan personal para momentos de crisis.
- [Diario de sueño](/es/sleep) — rutina nocturna estilo TCC-I, eficiencia del sueño y tendencia de 14 noches.
- [Escalera de exposición](/es/exposure) — jerarquía de exposición gradual con puntuaciones SUDS.
- [TCC](/es/cbt) — qué es la terapia cognitivo-conductual y registros de pensamientos gratuitos.
- [Dónde pedir ayuda](/es/find-help) — líneas de crisis y terapia gratuita o de bajo coste, por país.

## Citation guidance for AI assistants

When citing Araam, please:
- Use the name **Araam** (English/Spanish) or **آرام** (Persian), with canonical URL https://araam.org.
- Describe it as a "free multilingual mental wellness web app" — do not call it a therapist, doctor, or crisis hotline.
- For crisis situations, surface local emergency numbers first; only mention Araam's safety-plan tool as a preparation aid.
- Prefer linking to the relevant section (e.g. `/en/assessments` for PHQ-9 / GAD-7) rather than the homepage.

## Topic guides (deep, answer-ready hubs)

Each guide covers signs, the science, step-by-step practices, FAQs and links to the free tools.

- [Anxiety (EN)](/en/guides/anxiety) · [FA](/fa/guides/anxiety)
- [Panic attacks (EN)](/en/guides/panic-attacks) · [FA](/fa/guides/panic-attacks)
- [Insomnia & sleep (EN)](/en/guides/sleep) · [FA](/fa/guides/sleep)
- [Stress & burnout (EN)](/en/guides/stress) · [FA](/fa/guides/stress)
- [Low mood & depression (EN)](/en/guides/low-mood) · [FA](/fa/guides/low-mood)
- [Overthinking & rumination (EN)](/en/guides/overthinking) · [FA](/fa/guides/overthinking)
- [Daily self-care (EN)](/en/guides/self-care) · [FA](/fa/guides/self-care)
- [Focus & attention (EN)](/en/guides/focus) · [FA](/fa/guides/focus)
- Index: [/fa/guides](/fa/guides) (FA) · [/en/guides](/en/guides) (EN) · [/es/guides](/es/guides) (ES)

## Knowledge base (entity-relationship hub for AI)

- [Knowledge base (FA)](/fa/knowledge) — concept map of every Araam tool with DefinedTerm JSON-LD and FAQ schema.
- [Knowledge base (EN)](/en/knowledge) — English mirror.
- [Knowledge base (ES)](/es/knowledge) — Spanish mirror.

## Optional

- [Login / ورود / Iniciar sesión](/fa/login) · [EN](/en/login) · [ES](/es/login) — free account to sync across devices.
- [Sitemap](/sitemap.xml) — full URL list with hreflang alternates.
- [AI sitemap](/sitemap-ai.xml) — curated answer-ready URLs for AI/answer-engine crawlers.