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De-escalate panic attacks in real time. Rate distress on the 0–10 SUD scale, practice 5-4-3-2-1 sensory grounding, and export clinical logs for therapy.
Sensory grounding, distress delta tracking, and therapist export
Step-by-step somatosensory de-escalation tool designed to rapidly reduce sympathetic nervous system panic spikes.
Track pre-attack peak intensity versus post-grounding recovery to measure real symptom de-escalation delta.
Log palpitations, hyperventilation, chest tightness, trembling, dizziness, and derealization privately.
Engaging tactile, visual, and auditory senses forces cortical blood flow back to parietal areas, breaking the panic loop.
Cold water on the face or slow extended exhalations stimulates the vagus nerve, immediately slowing tachycardic heart rhythms.
Circulating epinephrine peaks within 3 to 10 minutes. Reminding yourself of this time limit helps ride out the somatic wave.
Everything you need to know about Panic Attacks & Grounding
The 5-4-3-2-1 technique is a somatic mindfulness exercise that activates your 5 senses (5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you affirm) to shift brain activity from the amygdala to the sensory cortex.
A panic attack is a surge of adrenaline released by the adrenal glands when the brain's amygdala mistakenly perceives imminent danger, causing rapid heart rate, hyperventilation, and physical tension.
Most panic attacks peak within 10 minutes and gradually subside within 20 to 30 minutes as circulating adrenaline is metabolized by the liver.
Explore mood trackers, pomodoro timers, and eye rest timers.
Generate a structured attack diary for cognitive behavioral therapy (CBT) and clinical psychiatric reviews.
SUD is a standardized clinical metric rating psychological distress from 0 (completely calm and relaxed) to 10 (highest distress/panic imaginable).
Yes. All episode logs and grounding notes run 100% locally in your web browser with zero external server tracking or cloud uploads.
Yes! Click 'Export Therapist Log (CSV)' to instantly download a spreadsheet with dates, duration, SUD scores, triggers, and somatic symptoms.
Prolonged exhalations stimulate the vagus nerve, which releases acetylcholine to slow heart rate and activate the parasympathetic 'rest-and-digest' branch.
Yes. Caffeine stimulates adenosine receptor antagonism and catecholamine release, mimicking the physiological symptoms of panic (racing heart, jitteriness).
It is a common protective psychological symptom during extreme stress where the surroundings feel artificial, dreamlike, or disconnected from reality.
No. The Anxiety Attack Log & 5-4-3-2-1 Grounding Studio is 100% free with no sign-up or app download required.
Yes! The interface is fully responsive across smartphones, tablets, and desktop workstations.
While panic causes chest tightness, a cardiac event frequently involves crushing chest pressure radiating to the arm, jaw, or back with extreme breathlessness. If uncertain, seek emergency medical services immediately.