This website provides educational information and self-help tools only. The content, including all interactive exercises, games, and articles, does not constitute professional medical advice, diagnosis, or treatment for anxiety, depression, or any mental health condition.
Always seek the advice of qualified healthcare providers (therapists, counselors, psychiatrists, or other licensed mental health professionals) with any questions you may have regarding a medical or mental health condition.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website or any of our interactive tools.
If you are in crisis or having thoughts of self-harm: Please contact emergency services immediately or reach out to a crisis helpline in your area. Find crisis helplines worldwide .
Interactive guided exercises to help manage panic and anxiety symptoms.
This interactive tool offers:
Follow the breathing guide
5-4-3-2-1 technique
Muscle relaxation guide
Follow these steps to relax your muscles:
Tense your feet for 5 seconds, then release. Notice the difference.
Tense your leg muscles for 5 seconds, then release.
Clench your fists and tense your arms for 5 seconds, then release.
Raise your shoulders and tense your neck for 5 seconds, then release.
Tense your facial muscles for 5 seconds, then release.