⚡ PANIC ATTACK RIGHT NOW? Scroll to Quick Relief ↓

Anxiety Sucks.
These Techniques Don't.

No pills. No 6-month therapy waitlist. Just science-backed techniques that work in under 3 minutes.

🚨 Right Now Emergency Relief

Heart racing? Can't breathe? Do this IMMEDIATELY:

54321 Grounding (60 seconds)

  1. 5 things you SEE: Name them out loud. Chair. Window. Phone. Anything.
  2. 4 things you TOUCH: Feel your feet on floor. Hand on leg. Fabric texture.
  3. 3 things you HEAR: Traffic. Breathing. Clock ticking.
  4. 2 things you SMELL: Coffee. Air. Your shirt.
  5. 1 thing you TASTE: Inside of mouth. Mint. Water.

Why it works: Forces brain out of fight-or-flight into present moment.

478 Breathing (90 seconds)

Breathe IN through nose for 4 counts

HOLD for 7 counts

Breathe OUT through mouth for 8 counts

Repeat 4 times

Why it works: Activates parasympathetic nervous system = instant calm.

Pick Your Anxiety Flavor

Different anxiety = different fix. Find yours.

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Racing Thoughts

Can't stop thinking. Mind loops. Catastrophizing everything.

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Physical Symptoms

Tight chest, racing heart, can't breathe, shaking hands.

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Future Worry

"What if" spirals. Imagining worst scenarios. Dread about tomorrow.

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Social Anxiety

People = panic. Replaying conversations. Fear of judgment.

Why This Actually Works (Unlike Generic "Just Breathe" Advice)

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3-Minute Max

No 20-minute meditations. Real techniques for real panic moments.

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Neuroscience-Based

We explain WHY each technique works so you trust it.

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Works Anywhere

Middle of meeting? Subway? Grocery store? These are invisible.

Get Your Personalized Toolkit

Answer 4 quick questions. Get the 3 best techniques for YOUR anxiety pattern.

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