Having a Panic Attack Right Now?
You are safe. Panic attacks peak within 10 minutes and always pass. Focus on slow breathing — in for 4 counts, out for 8. If you need immediate support, call or text 988 — free and confidential, 24/7.
Check Your Anxiety Level
💭 How Anxious Are You Feeling Right Now?
Slide to your current level. We'll suggest the most helpful technique for where you are right now.
Anxiety Breathing Exercise
🌬️ Calm Your Nervous System in Minutes
Controlled breathing activates the parasympathetic nervous system and physically reduces anxiety. Choose a technique and follow the animation.
Types of Anxiety Disorder
⚡ Generalised Anxiety (GAD)
Persistent, excessive worry about everyday things — work, health, money — that is hard to control and significantly impacts daily life.
💥 Panic Disorder
Recurrent, unexpected panic attacks with intense physical symptoms — racing heart, chest tightness, dizziness — and fear of future attacks.
👥 Social Anxiety
Intense fear of social or performance situations, driven by worry about being judged, embarrassed, or humiliated by others.
🦋 Specific Phobias
Extreme, irrational fear of a specific object or situation — spiders, heights, flying — that triggers immediate anxiety and avoidance.
🔁 OCD
Intrusive, unwanted thoughts (obsessions) that drive repetitive behaviours (compulsions) performed to reduce distress.
🏚️ PTSD
Anxiety following trauma — flashbacks, nightmares, hypervigilance, and avoidance of trauma-related triggers.
Proven Anxiety Relief Techniques
4-7-8 Breathing
Inhale 4, hold 7, exhale 8. Activates the parasympathetic nervous system — measurable cortisol reduction within 3 cycles.
5-4-3-2-1 Grounding
Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. Interrupts anxiety by anchoring you in the present.
Cognitive Restructuring
Identify the anxious thought, examine evidence for and against it, and create a more balanced, realistic alternative.
Worry Postponement
Schedule a daily 20-minute "worry period." When anxiety intrudes, note it and postpone it. Most worries dissolve before the session.
Exercise
30 minutes of moderate aerobic exercise reduces anxiety symptoms comparably to medication — with effects lasting 24+ hours.
Progressive Muscle Relaxation
Tense and release each muscle group systematically. Reduces physical tension that perpetuates the anxiety-body feedback loop.