Free browser tools
Small tools for the next few minutes.
Open a focused tool without creating an account. Nothing entered into the panic plan leaves this browser.
Choose a tool
Start with what you need right now
Each tool opens on its own page, works on mobile and can be stopped at any time.
Free tool 01
60-Second Reset
A short guided sequence for orienting to the room and slowing the next minute down.
Open tool Free tool 025-4-3-2-1 Grounding
Move attention through the senses one step at a time, with space to type or answer silently.
Open tool Free tool 03Breathing Timer
A visual four-second inhale and six-second exhale with no breath holds.
Open tool Free tool 04Craving Wave Timer
Choose a short window and focus only on what you will do until the urge timer ends.
Open tool Free tool 05Panic Plan Builder
Create a calm plan one question at a time, then keep it somewhere easy to reach.
Open toolThese tools are educational and are not emergency or medical services. If you may be in immediate danger, contact your local emergency number or crisis service. If breathing exercises make you dizzy or uncomfortable, stop and breathe normally.
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