SUPPORT DURING A PANIC ATTACK

Panic attack support.
One step at a time.

When it is hard to know what to do, Self keeps a familiar next step close: breathing prompts, grounding exercises and a way to call someone you trust. Set things up in a calm moment so they are ready when you need them.

Download on the App Store

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Self panic attack support screen with an animated breathing guide

Choose a comfortable step

Follow a breathing rhythm or switch to grounding. You can repeat or skip a step.

Keep support close

Choose a trusted contact and favourite media in advance.

Reflect afterwards

Save notes and available heart-rate data, then return to the details later.

Breathing prompts and grounding

Follow an animation or optional voice prompts to breathe in and out. If breathing prompts feel uncomfortable, switch to grounding.

Grounding steps bring attention to objects nearby, sounds and the feeling of your feet on the floor. Move at your own pace, repeat a step or skip it. Voice prompts are available on iPhone and Apple Watch.

Prepare support in a calm moment

Choose a person you trust so you can start a call from Self without searching for their number.
Choose familiar audio, a video or a sound mix to open from the support screen.
Explore the breathing and grounding steps in advance so the screen feels familiar.

Keep a record after an episode

After the attack, you can note what happened and how long it lasted. Add a note and available heart-rate data, then look back on the record later.

Export a PDF or CSV with the details you choose. Heart-rate readings are for reference and cannot diagnose a condition.

Self supports you alongside medical care

Self does not replace medical care. If attacks recur or symptoms are new or severe, speak to a doctor.

Learn more about panic attacks and panic disorder at NIMH.

Make a little room for yourself.

All Self features are free. No subscription. Available on iPhone, iPad and Apple Watch.