Panic Attack Helper
You're going to be okay. Let's get through this together.
You're Safe 💜
First, know this: You are not in danger. Your body is responding to perceived threat, but you are safe.
Panic attacks cannot harm you. They are uncomfortable, but temporary. They typically peak within 10 minutes and will pass.
What's happening right now:
- Your nervous system is in fight-or-flight mode
- Your heart is racing to pump oxygen (this is normal)
- You might feel dizzy or unreal (this will pass)
- You might have chest tightness or trouble breathing
⚠️ If you're experiencing:
- Severe chest pain that won't go away
- Loss of consciousness
- Thoughts of harming yourself
Call emergency services (911/999) or go to the emergency room immediately.
How to Stop a Panic Attack
This panic attack helper uses evidence-based techniques recommended by mental health professionals to help you manage acute panic and anxiety symptoms.
Techniques Used:
- Box Breathing (4-4-4-4): Scientifically proven to activate the parasympathetic nervous system and reduce anxiety
- 5-4-3-2-1 Grounding: Brings you back to the present moment using all five senses
- Cognitive Reassurance: Facts about panic attacks to reduce fear and catastrophic thinking
- Progressive Muscle Relaxation: Releases physical tension and interrupts the panic cycle
- Crisis Resources: Immediate access to professional support when needed
When to Seek Professional Help:
If you experience frequent panic attacks, please consult with a mental health professional. Cognitive Behavioral Therapy (CBT) and other evidence-based treatments can significantly reduce or eliminate panic attacks. You don't have to live with this alone.
Disclaimer: This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you're experiencing a medical emergency, call emergency services immediately.