Available on iPhone & Apple Watch

DON'T PANIC

Panic & Anxiety Relief.
In Your Pocket.

Don't Panic is your go-to app when panic or anxiety hits

Guided breathing exercises, grounding techniques, and CBT-based tools designed to help you regain calm in the moment. No fluff—just practical support when you need it most.

Get Your Free Panic Toolkit See How It Works
0 Panic response phases
0 Recovery lessons
0 Evidence-based tools
Don't Panic App Screenshot

An 8-phase guided panic response

Not just a breathing timer. A full guided system that meets you where you are.

1

Acknowledge

Validates what you're feeling and calms the initial shock.

2

Ground

5-4-3-2-1 sensory technique to anchor you in the present.

3

Breathe

Guided breathing with visual pacer and haptic feedback.

4

Reassure

Cognitive reframes based on CBT to challenge panic thoughts.

5

Distract

Light mental tasks to redirect your focus away from panic.

6

Body Scan

Progressive relaxation to release physical tension.

7

Affirm

Positive affirmations to rebuild confidence and calm.

8

Recover

Celebration, progress logging, and next-step tools.

Quick path available — skip straight to what works for you, or follow the full guided experience.

Built for people who

Have experienced a panic attack and want to be ready next time
Live with generalized anxiety and want daily coping tools
Are working through anxiety with a therapist and need support between sessions
Want evidence-based techniques, not generic wellness advice

Everything you need to manage anxiety

Tools informed by cognitive behavioral therapy and mindfulness research.

In the moment

8-Phase Panic Relief

A full guided system that walks you from the first wave of panic through grounding, breathing, cognitive reframes, and recovery.

Core Feature

Breathing Exercises

Box breathing, 4-7-8, physiological sigh, and more with animated pacers and haptic guidance.

Grounding Techniques

5-4-3-2-1 sensory, ice cube technique, progressive muscle relaxation, and more to anchor you in the present.

Daily recovery

Guided Meditations

Sessions for anxiety relief, sleep preparation, and daily mindfulness—available anytime.

50 Recovery Lessons

Understand panic disorder, learn CBT techniques, and build long-term resilience with quizzes and action steps.

Guided Journal

Track moods with 6 templates including gratitude, anxiety log, and daily check-ins.

Track your progress

Goal Tracking

Set recovery goals across 9 categories with action items and progress visualization.

Progress Analytics

Visualize your panic-free streaks, breathing minutes, and improvement over weeks and months.

Fear Ladder

Build your exposure hierarchy and track progress as you gradually face anxiety triggers.

More tools

4 Calming Games

Bubble Calm, Trivia, Intrusive Thoughts Shooter, and Snake Zen—designed to redirect anxious thoughts.

250+ Affirmations

Grounded in CBT and mindfulness principles to help challenge anxious thought patterns.

Apple Watch

Quick access to panic relief, breathing, and grounding right from your wrist.

Built by someone who's been there

In my twenties, what started as general anxiety became panic attacks and gradually consumed my life. For two years I struggled to go to restaurants, social events, couldn’t ride in cars or get on planes. My personal and professional life suffered. I was in a constant state of fight or flight. Every day was a minute-by-minute battle. I felt unable to convey to others what I was going through, and the truth was I didn’t really know the answer myself, and feared I would never recover.

Through cognitive behavioral therapy and exposure techniques, I learned the facts about what was actually happening to me and began to challenge the panic head on. Understanding the science behind panic and implementing the tools I learned to fight back is what ultimately freed me.

I built Don’t Panic to put those same tools—the ones that gave me my life back—into your pocket for the moment you need them most. You’re not broken and I’m living proof you can find freedom from the grip of panic and anxiety.

I recovered. I found balance. I got my life back. I want to help you get there too.

— Brandon, Founder of Don't Panic

Every tool in the app is informed by Cognitive Behavioral Therapy (CBT), mindfulness-based stress reduction, and exposure therapy.

Private & Secure
Research-Informed
Works Offline
Apple Watch

Simple, transparent pricing

Start with a 14-day free trial. Full access to all features.

Free forever — no account needed

Core panic relief tools are always free. No trial, no credit card.

Full 8-phase Panic Button
2 breathing exercises
2 grounding techniques
3 recovery lessons
25 panic facts
1 calming game

Want the full toolkit? Unlock everything with Premium.

$49.99 /year

Save 40% vs monthly

  • Everything in Free, plus:
  • 50 recovery lessons with quizzes
  • Full meditation library
  • Full breathing library
  • Full grounding library
  • Guided journal with 6 templates
  • Goal tracking across 9 categories
  • 4 calming games & 500+ trivia questions
  • Affirmations tool (250+ affirmations)
  • Exposure hierarchy tracker
  • Guidance for 25 common anxiety-triggering situations
  • Apple Watch companion app
  • iCloud sync across devices
Download Free

14-day free trial of all premium features • Cancel anytime • No commitment

You don't have to face it alone

Core panic relief tools are free forever. No account, no credit card.

Get Your Free Panic Toolkit

Frequently Asked Questions

Common questions about managing panic and anxiety

How can this app help during a panic attack?

Don't Panic provides guided breathing exercises, grounding techniques, and step-by-step prompts designed to help you regain calm when panic hits. The app walks you through proven methods at your own pace, helping redirect your focus and ease uncomfortable sensations.

What are grounding techniques for anxiety?

Grounding techniques help bring your attention back to the present moment during anxiety or panic. Don't Panic includes exercises like the 5-4-3-2-1 method, body scanning, and sensory awareness prompts that can help interrupt racing thoughts and reconnect you with your surroundings.

How does breathing help with panic attacks?

Controlled breathing activates your body's natural relaxation response. Don't Panic offers multiple breathing patterns—including box breathing and extended exhale techniques—with visual and haptic guidance to help slow your heart rate and reduce feelings of panic.

What are CBT tools and how do they help anxiety?

Cognitive Behavioral Therapy (CBT) tools help you identify and reframe unhelpful thought patterns. Don't Panic includes guided cognitive exercises that can help you challenge anxious thoughts, recognize thinking traps, and develop a more balanced perspective over time.

Can I use Don't Panic on Apple Watch?

Yes! Don't Panic works on Apple Watch, giving you quick access to breathing exercises and grounding prompts right from your wrist. This is especially helpful when you need discreet, immediate support without reaching for your phone.

Is this app a replacement for professional help?

No. Don't Panic is a self-help tool designed to complement—not replace—professional care. If you experience frequent panic attacks or severe anxiety, we encourage you to consult with a qualified healthcare provider for personalized guidance.

Is Don't Panic free to use?

Don't Panic offers a free tier with essential panic relief tools. Additional features, exercises, and content are available through an optional subscription. You can try everything risk-free and decide what works best for you.