Choose a free breathing, grounding or reset exercise. Start directly below, or explore the options by how you feel. No account or download needed.
Tap one — we'll guide you from there.
👆 Pick what you're feeling to get started.
Let's calm your body and mind.
Anxiety speeds everything up. We'll slow it back down — ground your attention first, then steady your breathing.
Take one step at a time.
If this feels like panic you have experienced before, you may find grounding helpful. New or concerning symptoms need medical advice; severe chest pain, breathing difficulty or fainting need emergency help.
Let's get the thoughts out of your head.
When your mind won't stop looping, writing it down creates distance — and grounding gives it something else to hold onto.
Let's wind down.
Try a comfortable breathing rhythm or a quiet wind-down. If worries keep surfacing, you may prefer writing them down.
Let's release the pressure.
You don't have to solve anything right now. A few minutes of slow breathing, or a sensory reset, can take the edge off.
Let's slow everything down.
You don't need to fix anything this minute. Just notice what's around you, and steady your breathing. One step at a time.
Start with one small, comfortable action: notice the room around you or follow a gentle breathing rhythm. Different exercises suit different people. You can stop or switch tools at any time.
If you can't decide, start with 5-4-3-2-1 grounding to break the spiral, then move to slow breathing to calm your body. If you're mid-panic, go straight to the Panic Attack Helper. And if the same worries keep coming back, a CBT worry journal helps you challenge them.
Try the grounding exercise: it gives you one sensory prompt at a time. You can also choose a breathing timer or a five-minute reset using the direct links above.
Yes. These tools work in your browser without an account. You can stop or change exercises whenever you want.
No. The choices only show links to self-help exercises. They do not assess your symptoms or decide whether you need medical care.
The selected feeling is not saved by this page or sent as an analytics event. Share buttons send only a public tool link. The website uses analytics; see our privacy policy for details.
Sources: NHS information about panic disorder and anxiety, fear and panic. Read our privacy policy.
Content updated September 29, 2026. Self-help guidance; not a diagnosis or medical treatment.
Please note: These are self-help tools, not medical care, and they can't replace professional support when you need it. If you're in crisis, contact a professional or a crisis line (988 in the US, Samaritans 116 123 in the UK & ROI). Your selected feeling is not saved by this page or sent as an analytics event. The site uses analytics.