9 Best Panic Attack Apps For Your Phone
| App Name | Best For | Key Features | AC Rating | Pricing |
|---|---|---|---|---|
| Life7 | Complete panic attack relief and mental wellness | SOS panic sessions, breathing exercises, binaural beats, CBT tools | 4.8/5 | Free trial, then subscription |
| Rootd | Immediate panic attack intervention | Panic button, CBT techniques, emergency contacts, progress tracking | 4.7/5 | Free version, premium subscription |
| DARE | Overcoming panic long term | Evidence based training, guided audio, situational support | 4.6/5 | Free basics, premium upgrade |
| Calm | Meditation and relaxation during anxiety | Sleep stories, guided meditations, Panic SOS feature, breathing exercises | 4.5/5 | Free trial, annual subscription |
| Headspace | Building mindfulness habits | Anxiety pack, structured programs, daily meditations | 4.4/5 | Free trial, subscription |
| Breathwrk | Focused breathing exercises | 100+ breathing exercises, habit tracking, calming techniques | 4.5/5 | Free version, premium available |
| Finch | Gamified self care for anxiety | Virtual pet, mood tracking, breathing exercises, journaling | 4.6/5 | Free version, Plus subscription |
| Mind Ease | Quick anxiety and panic relief | Grounding exercises, guided breathing, mood tools | 4.3/5 | Free to use |
| MindShift | Learning anxiety management skills | Coping strategies, Chill Out tool, mindfulness practices | 4.2/5 | Free |
#1. Life7 – Best for Complete Panic Attack Relief and Mental Wellness
Life7 is the ultimate all in one mental wellness app for anyone dealing with panic attacks. It offers everything you need to calm your mind during an attack and prevent future ones. The app includes dedicated SOS sessions designed specifically to calm anxiety and panic attacks quickly.
What makes Life7 stand out is its incredible range of tools. You get access to binaural beats, solfeggio frequencies, and various colored noises like brown noise and green noise. The app also features cognitive behavioral therapy sessions and vagus nerve stimulation exercises that help restore your inner balance.
Key Features:
- SOS panic attack sessions with breathing exercises to calm your nervous system instantly
- Multiple sound therapies including binaural beats, 432 Hz, 528 Hz, and solfeggio frequencies
- CBT, hypnotherapy, and transcendental meditation for deep emotional healing
What I like: I really appreciate how Life7 combines so many proven techniques in one place. The variety is amazing. You get everything from quick breathing exercises to deep hypnotherapy sessions. The daily check ins and mood tracking help you understand your patterns over time. Plus, the gamified approach with XP and streaks keeps you motivated to keep using it. The sleep stories and 8D audio are perfect for winding down after a stressful day.
What I don’t like: The free content is a bit limited compared to the full library. You really need the subscription to unlock everything. But honestly, the 7 day free trial gives you plenty of time to test it out before committing.
Pricing: 7 day free trial available, then weekly, monthly, or yearly subscription plans with frequent special offers
Platforms: iOS and Android
#2. Rootd – Best for Immediate Panic Attack Intervention
Rootd was built by people who actually suffered from panic attacks and anxiety. The app blends a guided process for both immediate and long term relief with clean and engaging design. It features the signature “Rootr” panic button that provides instant support during attacks.
The app teaches you about where anxiety comes from and how your body experiences panic. The panic button brings a swift end to panic attacks based on the latest techniques in Cognitive Behavioural Therapy. You also get lessons to find peace of mind by learning about panic attacks and why they might be happening to you.
Key Features:
- Big red panic button with step by step guidance through CBT based calming techniques
- Visualizations, body scans, ASMR, and nature sounds for grounding
- Emergency contact feature to immediately call a friend, family member, or help center
What I like: The Rootr button is genuinely helpful when panic strikes. You press it and the app walks you through everything you need to do. Many users say it helped them face panic attacks head on and find comfort as quickly as possible. The journal feature also helps you identify triggers over time, which is super valuable for understanding your own patterns.
What I don’t like: Those with more significant panic attacks may not be provided with the support they need in addressing a full on panic attack. The subscription based model can also feel limiting if you only want basic features.
Pricing: Free version with core features, premium subscription for full access
Platforms: iOS and Android
#3. DARE – Best for Overcoming Panic Long Term
DARE takes a different approach than most anxiety apps. It is an evidence based training program designed to help people overcome anxiety, panic attacks, worry, negative and intrusive thoughts, insomnia, and more. The app is inspired by a bestselling book and focuses on long term recovery rather than just managing symptoms.
The app helps you quickly regain control of your life and you can carry it wherever life takes you. Whether you are dealing with driving anxiety, fear of flying, or health concerns, DARE has specific content for your situation.
Key Features:
- Hundreds of free audios including guided meditations with new content added daily
- Situation specific support for driving, flying, public speaking, and more
- Personal mood journal and emergency audio guides for panic attacks
What I like: I love that DARE teaches you to actually overcome anxiety instead of just coping with it. The philosophy of running toward your fear rather than away from it is powerful. The guided mental steps help you dissolve a panic attack and gain back control. The app feels like having a supportive coach with you at all times.
What I don’t like: The interface can feel a bit overwhelming at first with so much content. Some users find the free version quite limited and feel pushed toward premium features quickly.
Pricing: Free basics, premium subscription for full access
Platforms: iOS and Android
#4. Calm – Best for Meditation and Relaxation During Anxiety
Calm is one of the most popular meditation apps in the world. For moments of acute stress or anxiety, they offer in the moment calming exercises via their Panic SOS, Body Scan, and breathing exercise features. The app is known for its beautiful interface and celebrity narrated content.
You get hundreds of hours of guided meditation covering anxiety, stress, sleep, and more. Their library of over 500 sleep stories helps you drift off when anxiety keeps you awake at night.
Key Features:
- Panic SOS feature with quick calming exercises for acute anxiety
- Over 500 sleep stories narrated by celebrities to help you fall asleep
- Daily meditations and breathing exercises for ongoing anxiety management
What I like: The production quality of Calm is amazing. Everything feels polished and calming from the moment you open the app. Many users find the guided meditations and sleep stories are some of the most effective features. The variety of content means you never get bored, and the celebrity voices make sleep stories extra engaging.
What I don’t like: Most features require a paid subscription and there are many alternatives available at a lower price. The app can also feel more focused on general wellness than specifically on panic attacks.
Pricing: 7 day free trial, then monthly or annual subscription
Platforms: iOS, Android, Web, Apple TV, and more
#5. Headspace – Best for Building Mindfulness Habits
Headspace is an award winning app that teaches meditation and mindfulness in a structured, approachable way. Their Anxiety pack is 30 days long and builds directly on beginner techniques by looking at ways to accept anxious thoughts, observe them, and allow them to pass by.
The app is great for people who want a guided journey rather than random meditation sessions. They teach that meditation can help center and calm you and provide the focus you might need during an anxiety attack.
Key Features:
- 30 day Anxiety pack with progressive techniques for managing anxious thoughts
- Structured meditation courses from beginner to advanced levels
- Panic attack guidance and grounding techniques built into the app
What I like: Headspace makes meditation feel accessible even if you have never tried it before. The animations and explanations are so clear and friendly. They teach you to focus on each breath and be present in your body, noticing the physical reactions that occur as you breathe. The structure helps you build a real habit.
What I don’t like: Headspace uses the same five meditation teachers over and over again, which can give the app a monotonous feel. Also, the app is more focused on building long term habits than providing instant panic relief.
Pricing: 7 day free trial, annual subscription around similar price to Calm
Platforms: iOS and Android
#6. Breathwrk – Best for Focused Breathing Exercises
Breathwrk is dedicated entirely to the power of breath. The app is a health and performance app consisting of breathing exercises and classes that help you calm down, focus, increase stamina, and fall asleep fast. It is perfect if you want to master breathing as your primary panic tool.
The app features over 100 exercises and classes with daily classes updated every 24 hours. You get a full sensory experience with customizable sounds, visuals, and haptic vibrations to guide your breath.
Key Features:
- 100+ breathing exercises for calming, energy, focus, and sleep
- Visual and haptic guidance to help you follow along easily
- Habit tracking with streaks and progress monitoring
What I like: The Calming Breath technique helps manage stress and anxiety by promoting relaxation, and users feel more centered and at ease after just a few minutes. I love how customizable everything is. You can adjust sounds, visuals, and even integrate with Apple Health. The science explanations help you understand why each technique works.
What I don’t like: There are less and less breathing techniques that are not behind a paywall. Some users with severe anxiety have noted that the free version feels quite limited.
Pricing: Free version available, premium subscription around $12/month
Platforms: iOS and Android
#7. Finch – Best for Gamified Self Care for Anxiety
Finch takes a unique approach by turning self care into a game with an adorable virtual pet. The app helps you hit goals and sustain healthy habits with your self care pet through goal tracking, guided bullet journaling, and breathing exercises.
The First Aid section includes breathing and observation exercises that you can do during panic attacks, increased anxiety, and waves of grief. As you complete self care tasks, your little bird companion grows and goes on adventures.
Key Features:
- Virtual pet that grows as you complete self care goals and healthy habits
- Breathing exercises, soundscapes, and journaling for panic relief
- Mood tracking with weekly insights about your emotional patterns
What I like: The guided breathing exercises have saved many users on anxious mornings. The gamification makes self care feel fun rather than like another chore. The app includes meditation sounds, nature sounds, and anxiety management techniques along with reflection prompts. It is especially great for people with ADHD or depression who struggle with motivation.
What I don’t like: You have to wait 12 hours until you are able to communicate with your bird, which can be annoying. The app can also feel cluttered with no proper walkthrough when you first start.
Pricing: Free version available, Plus subscription for premium features
Platforms: iOS and Android
#8. Mind Ease – Best for Quick Anxiety and Panic Relief
Mind Ease is a free app that focuses on immediate relief when panic strikes. The app has a toolkit available with guided breathing, reflective writing, grounding exercises, and more. It was developed by experts and endorsed by the University of Oxford.
Mind Ease is designed to help users manage anxiety over a longer period of time as well as provide immediate relief. The app offers daily activities for a more structured approach to managing your mental health.
Key Features:
- Research backed toolkit with breathing, grounding, and writing exercises
- Stress management tools and sleep sounds to help in an all encompassing way
- Daily structured activities for ongoing anxiety management
What I like: The fact that this app is free and backed by research makes it incredibly accessible. You do not need to worry about subscriptions to get quality panic relief. The variety of techniques means you can find what works best for you. The grounding exercises are particularly helpful during acute panic.
What I don’t like: The app is less flashy than competitors and some users might find the interface a bit basic. It also does not have the community features or gamification that some people find motivating.
Pricing: Free
Platforms: iOS and Android
#9. MindShift – Best for Learning Anxiety Management Skills
MindShift is designed specifically for adolescents and young adults who want to learn basic skills to manage anxiety disorders. The app addresses various types of anxiety, including generalized anxiety disorder, social anxiety, specific phobias, and panic attacks.
The app features a Chill Out tool which uses breathing exercises, mental imagery and mindfulness. Users can choose among different coping strategies and favorite the methods that work for them.
Key Features:
- Chill Out tool with breathing exercises and mental imagery for quick relief
- Multiple coping strategies you can customize and favorite
- Educational content about anxiety and how to manage it long term
What I like: MindShift offers several coping strategies and tools, such as breathing exercises, imagery, and mindfulness practices in both text and audio form. The educational approach helps you understand your anxiety better. It is great for teens and young adults who are just starting to deal with panic attacks.
What I don’t like: MindShift is not a tracker, and the many choices may be overwhelming to some. The app is also more educational than action oriented, which might not be what you need during an actual panic attack.
Pricing: Free
Platforms: iOS and Android
Do Panic Attack Apps Really Work?
Yes, many panic attack apps can be genuinely helpful. The key is finding one that matches your needs and using it consistently. Apps based on cognitive behavioral therapy and breathing techniques have solid research supporting their effectiveness. However, apps work best as a complement to other support rather than as a complete replacement for professional help.
If your panic attacks are severe or frequent, I recommend talking to a doctor or therapist in addition to using an app. Apps are excellent tools for building coping skills and getting immediate relief, but they cannot diagnose or treat underlying conditions.
What Features Should I Look for in a Panic Attack App?
The most important feature is some kind of quick access panic button or SOS session. When you are in the middle of a panic attack, you need immediate help without navigating through menus. Look for apps that offer guided breathing exercises, grounding techniques, and calming audio.
Other helpful features include progress tracking so you can see patterns over time, offline access for when you do not have internet, and customizable settings so you can personalize your experience. Some people also find community features motivating while others prefer privacy.
Can I Use These Apps During a Panic Attack?
Absolutely. That is exactly what many of these apps are designed for. Apps like Life7, Rootd, and DARE have specific features for active panic attacks. The key is to have your app downloaded and ready before panic strikes. Practice using it when you are calm so you know exactly what to do during an attack.
During a panic attack, open the app and follow the guided breathing or grounding exercises. Many apps have large, easy to tap buttons specifically for panic moments. Even just opening a familiar app can provide comfort and help you regain control.