This tool cannot tell what is causing your symptoms. For severe chest pain, severe breathing difficulty or fainting, seek local emergency help. New or concerning symptoms need medical advice.
Your anxiety-relief journey
The panic helper is one part of a bigger toolkit.
How to use this panic support tool
Move through the prompts at your own pace. Breathing is optional: use Skip to grounding if focusing on your breath feels uncomfortable. You do not need to feel better before moving to the next step.
What this exercise offers
Simple prompts can give you something to focus on when you feel overwhelmed. This tool does not diagnose panic or promise to stop symptoms within a fixed time.
When to seek support
If symptoms keep returning, or affect your daily life, speak with a healthcare professional. Symptoms associated with panic can also have other causes. Do not delay medical help to finish this exercise.
Frequently asked questions
Can this tool tell whether I am having a panic attack?
No. Symptoms that occur with panic can also have other causes. Seek medical advice for new or concerning symptoms, and emergency help for severe chest pain, severe breathing difficulty or fainting.
Do I have to follow the breathing circle?
No. Skip to grounding if focusing on breathing feels uncomfortable. Keep your breath natural and never force the timing.
What if I do not feel calmer at the end?
There is no required result. You can stop, try grounding, or contact someone you trust. Seek professional support if symptoms continue or keep returning.
Does this tool save or share how I feel?
The feeling buttons only change the guidance on this page; those answers are not sent as analytics events. Sharing sends the public link, not your responses. Site analytics are described in our privacy policy.
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.
More free tools that help
Panic attacks that keep coming back are very treatable
For professional support, explore Online-Therapy.com’s services and check the current plans, therapist availability and terms.
Explore Online Therapy →Please note: This tool offers calming guidance and reassurance; it is not medical care and cannot diagnose your symptoms. If chest pain or breathing problems are severe or unfamiliar, treat it as a medical emergency. Feeling responses stay on this page; the website uses analytics. Learn more about managing panic attacks or visit the Anxiety Center.