PAless — free self-help for anxiety and panic attacks

PAless is a free web app that helps you get through a panic attack or a wave of anxiety. It opens instantly in the browser, needs no account, shows no ads, and keeps your entries on your device unless you choose to sync them.

What is inside

• SOS mode — a guided sequence for the peak of a panic attack.
• Breathing exercises — box breathing, 4-7-8, simple breathing, the Buteyko method and an energizing breath, each with a visual pacer.
• 5-4-3-2-1 grounding — step-by-step return of attention to the senses.
• ABC diary — a cognitive behavioural therapy exercise for unpicking anxious thoughts.
• Gratitude journal and affirmations — short daily practices.
• Self-assessment tests — GAD-7 for anxiety, PHQ-9 for mood, PSS-10 for stress, with plain-language results.
• Help shortcuts — crisis helpline and a trusted contact, one tap away.
• Eight languages — English, Русский, Українська, Deutsch, Français, Nederlands, Português, Română.

PAless is a self-help tool, not medical care. It does not diagnose or treat any condition. If you have chest pain, faint, or think about harming yourself, contact emergency services.

Guides on anxiety and panic attacks

• What to Do During a Panic Attack: Step-by-Step Help
• Panic Attack vs Heart Attack: How to Respond Safely
• Breathing Exercises for Anxiety: A Simple, Gentle Technique
• The 5-4-3-2-1 Grounding Technique for Anxiety
• How to Calm Anxiety Quickly: A 10-Minute Plan
• Nocturnal Panic Attacks: What to Do and When to Seek Help
• Anxiety at Night: How to Settle Your Mind Before Bed
• Caffeine and Anxiety: Can Coffee Worsen Panic Symptoms?
• How to Help Someone Having a Panic Attack
• When to Seek Help for Anxiety and Panic Attacks

Все статьи на русском языке · All guides

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