IMPORTANT! While this site offers supportive self-help resources, these are not a substitute for professional care. If you're struggling significantly, speak to your GP or a licensed therapist.

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The Panic Attack Toolkit

Try these tools:

Identifying Symptoms

Theory A, Theory B

Facing Your Fears (Graded Exposure)

Exposure Practice & Learning Logs

Overcoming Avoidance with FACE

Prediction vs Outcome (Testing Fear Predictions)

Distress Tolerance Plan + Subjective Units of Distress Scale (SUDS)

Recording Triggers, Themes & Cues

Behavioural Experiments (Systematic Desensitisation)

Identifying Unhelpful Thinking Patterns (Thought Distortions)

Panic Attack Thought Record

Decatastrophising (reframing unhelpful thoughts)

5-4-3-2-1 Grounding Technique

Distress Thought Record

The 3-3-3 Model

Building Resilience Model

Tolerating Distress

Maintaining Progress and Gains

Safety Planning

4-2-6 Breathing

Box Breathing

Diaphragmatic Breathing

4-7-8 Breathing

7-11 Breathing

Progressive Muscle Relaxation

Psychoeducation (learn about the fight-or-flight response)

DISCLAIMER: The self-help resources on the ChatCBT website are informational and educational. While they can be used to supplement treatment, they are not a substitute for professional mental health care.