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Anxiety and Panic Attack Guides — PAless
Calm, evidence-informed guides on panic attacks and anxiety, based on WHO, NIMH and NHS guidance. Every guide is free and also available in Russian.
What to Do During a Panic Attack: Step-by-Step Help
A calm step-by-step plan for a panic attack, including breathing, grounding, safety, and signs that require urgent medical help.
Panic Attack vs Heart Attack: How to Respond Safely
Why panic attacks and heart attacks can feel similar, which warning signs require emergency care, and why self-diagnosis is unsafe.
Breathing Exercises for Anxiety: A Simple, Gentle Technique
A step-by-step breathing practice for anxiety and panic, with tips for regular use and common mistakes to avoid.
The 5-4-3-2-1 Grounding Technique for Anxiety
A step-by-step 5-4-3-2-1 grounding exercise that redirects attention to the senses during anxiety.
How to Calm Anxiety Quickly: A 10-Minute Plan
A realistic 10-minute plan using safety, gentle breathing, grounding, movement, and one practical next step.
Nocturnal Panic Attacks: What to Do and When to Seek Help
What a nocturnal panic attack is, what to do after waking suddenly, and why medical causes should be ruled out.
Anxiety at Night: How to Settle Your Mind Before Bed
Practical ways to reduce bedtime anxiety using scheduled worry time, a calm routine, less clock-watching, and professional support when needed.
Caffeine and Anxiety: Can Coffee Worsen Panic Symptoms?
How caffeine may affect anxiety, sleep, and heart rate, and how to check your individual sensitivity safely.
How to Help Someone Having a Panic Attack
What to say and do when someone is having a panic attack, what to avoid, and when to call emergency services.
When to Seek Help for Anxiety and Panic Attacks
Emergency warning signs, indicators of panic disorder, and professional treatment options for anxiety and recurring panic attacks.