Resources for Managing Panic Attacks

Panic attacks can feel overwhelming, but you’re not alone. Whether you’re looking for immediate support, helpful apps, or techniques to regain control, here are 11 trusted resources to help you manage anxiety and panic.

Note: I am not paid for any of these links—these are simply resources that I’ve found helpful or highly recommended by experts.

Immediate Support & Helplines

Suicide & Crisis Lifeline (U.S.)

• Call or text 988 for free, confidential support 24/7.
• 🔗 988lifeline.org
  

Crisis Text Line (24/7 text-based support)

• Text HOME to 741741 (U.S., Canada, U.K., Ireland) to connect with a trained crisis counselor.
• 🔗 crisistextline.org
  

National Alliance on Mental Illness (NAMI) Helpline

• Call 1-800-950-NAMI (6264) for free mental health support in the U.S.
• 🔗 nami.org/help
  

Samaritans (U.K. & U.S.) (Confidential emotional support)

• U.K.: Call 116 123
• U.S.: Call 1-877-870-4673
• 🔗 samaritans.org
  

📱 Best Apps for Panic Attack Relief

DARE: Anxiety & Panic Relief

• Based on the DARE method, this app helps you break free from anxiety with guided exercises and real-time support.
• 🔗 dareapp.co
  

Rootd: Panic Attack & Anxiety Relief

• Offers an emergency panic button and structured lessons to help manage anxiety.
• 🔗 rootd.io
  

Calm: Meditation & Breathing for Anxiety

• Guided breathing, relaxation, and sleep exercises to ease anxiety.
• 🔗 calm.com
  

PanicShield (Exposure therapy for panic attacks)

• Helps desensitize you to anxiety triggers over time.
• 🔗 Available on iOS & Android
  

🌍 Websites with Expert Advice & Self-Help Tools

Anxiety & Depression Association of America (ADAA)

• Evidence-based tools for managing anxiety, panic attacks, and phobias.
• 🔗 adaa.org
  

Mind.org (UK) (Mental health charity with in-depth resources)

• Guides on panic attacks, mindfulness techniques, and therapy options.
• 🔗 mind.org.uk
  
  

🛠️ Techniques to Calm a Panic Attack

The 5-4-3-2-1 Grounding Technique (Bring focus back to the present moment)

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
  

Diaphragmatic (Deep) Breathing (Slows heart rate & reduces panic symptoms)

• Breathe in for 4 seconds
• Hold for 4 seconds
• Exhale for 6 seconds
• Repeat until you feel calmer
  

💡 Final Tip: Panic Attacks Are Temporary

Even though they feel intense, panic attacks always pass. The more tools you have, the easier it becomes to ride them out.
Try different techniques and see what works best for you.