Don't Panic vs Don't Panic

Don't Panic is your pocket companion for panic attacks and anxiety. Whether you're in the middle of a panic attack or working to overcome anxiety long-term, Don't Panic gives you the tools you need. PANIC RELIEF When panic strikes, tap the Panic Button for immediate guided support. Choose from breathing exercises, grounding techniques, calming meditations, and distraction games — all designed to help you ride out the wave. 50+ LESSONS Learn evidence-based cognitive behavioral therapy (CBT) techniques across 10 modules — from understanding what panic actually is, to cognitive restructuring, exposure therapy, and long-term recovery. Each lesson includes key takeaways, action steps, and quizzes to reinforce what you learn. FEAR LADDER Our unique exposure hierarchy tool helps you face your fears gradually. Build your personal fear ladder, rate your anxiety levels, and track your progress as you work through each step at your own pace. BREATHING & GROUNDING Multiple guided breathing patterns (4-7-8, box breathing, and more) with visual animations. Plus grounding exercises using the 5-4-3-2-1 technique and other proven methods to bring you back to the present moment. ANXIETY JOURNAL Track your thoughts, feelings, and triggers. Identify patterns over time and see your progress. All entries sync across your devices with iCloud. PROGRESS TRACKING See your streaks, completed lessons, breathing minutes, meditation time, and more. Celebrate milestones and stay motivated on your journey. APPLE WATCH Quick access to breathing exercises and panic relief right from your wrist — when pulling out your phone isn't an option. PRIVACY FIRST Your data stays on your device and your private iCloud account. We don't collect, sell, or share any personal information. No account required. WHAT'S INCLUDED FREE • Panic relief button with guided support • Core breathing exercises • Basic grounding techniques • First 5 lessons • Progress tracking • Data export PREMIUM (14-DAY FREE TRIAL) • All 50+ CBT lessons • Full breathing exercise library • All grounding exercises • Fear ladder (exposure hierarchy) • Anxiety journal • Guided meditations • Daily affirmations • iCloud sync across devices Don't Panic is not a replacement for professional mental health treatment. If you're in crisis, please contact your local emergency services or a crisis helpline. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://dont-panic-app.com/privacy

A calm, minimal breathing companion for the moments when your chest tightens and your thoughts won't slow down. No accounts. No ads. Just breath. TWO PROVEN TECHNIQUES 4-7-8 Breathing Inhale 4, hold 7, exhale 8. Trusted to calm the nervous system, ease anxiety, and help you fall asleep faster. Each phase is paired with a soft healing tone (528/432/396Hz). Box Breathing The technique used by Navy SEALs and first responders to stay calm under pressure. A perfect square that resets your mind in minutes. FEATURES - Pick your method and 5–20 repetitions, the app guides every phase. - Grounding tips and affirmations for the moments breathing alone isn't enough. - A private on-device journal for thoughts, triggers, and small wins. - Sessions log to Apple Health as Mindful Minutes. - Screen stays awake so you can set the phone down and follow along. PRIVACY FIRST No account. No tracking. No analytics. No third-party SDKs. Your notes and history stay on your device. Don't Panic only writes to HealthKit, it never reads anything. Breathe in. Breathe out. You've got this.