You're in the right place. Tell us what you're feeling and we'll take you straight to something that helps.
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.
You're safe. This will pass.
A panic attack feels terrifying but isn't dangerous, and it always fades. Let's get through it together, step by step.
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.
A slow, long exhale tells your body it's safe to rest. If worries keep surfacing, empty them onto paper first.
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.
When anxiety, panic or stress hits, the fastest ways to settle are usually the simplest: slow your breathing (a longer out-breath than in-breath signals safety to your body), and ground your attention in your senses (name what you can see, hear and touch). These pull you out of anxious "what if" thinking and back into the present moment. The buttons above take you straight to a free, guided version of whichever fits how you feel.
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.
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). Nothing you do here is stored or sent.