What should I do during a panic attack?

Remind yourself that it is a panic attack and that it will pass, breathe low and slow with a longer breath out, and let the sensations rise and fall without fighting them. Attacks usually peak within about 10 minutes. These skills help in the moment, and Bia's program works on the bigger goal: fewer attacks, and less fear of the next one.

How do I know it's a panic attack and not my heart?

Panic attacks can feel exactly like a medical emergency, which is part of what makes them so frightening. If you have never had your symptoms checked by a doctor, please do that first. If your symptoms are new, different, or you are unsure, call emergency services. Once medical causes have been ruled out, Bia helps you learn to respond to those sensations without fear.

Can panic attacks be stopped for good?

For many people, yes. Cognitive behavioral therapy (CBT) with exposure is the most researched treatment for panic disorder, and most people who complete it see a large drop in attacks and in the fear of having one. Bia guides you through that same approach in short daily sessions, at your own pace.

Can I use Bia if I take medication for panic?

Yes. Many people use Bia alongside medication. Bia does not replace medical care, so talk to your prescriber before starting, stopping, or changing any medication.

What is interoceptive exposure?

Interoceptive exposure means practicing the body sensations that trigger panic, such as a fast heartbeat or dizziness, in small, controlled steps, for example by running in place or spinning in a chair. Each time, your brain learns those sensations are safe and the alarm gets quieter. Bia builds these exercises into your plan gradually, and you always control the pace.

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17 resources for Panic

Panic disorder means repeated panic attacks, sudden surges of fear with a racing heart, dizziness or a sense that something terrible is happening, along with worry about the next one. Many people start avoiding exercise, caffeine, driving or places where an attack happened before.

Curated panic resources reviewed by the Bia clinical team: research papers, books, communities, podcasts, and tools we recommend. Filter by audience (yourself, a parent, a therapist, a teacher) and resource type below.

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All conditions Emetophobia Social Anxiety School Phobia School Performance Anxiety Separation Anxiety Agoraphobia Panic Contamination OCD Fear of Flying Fear of Driving

Featured Resources

Phobia Severity Quiz

Get a quick idea of the severity of your phobia with this quiz.

Bia - Interactive Recovery for Anxiety, Phobia, and OCD

tool,help

Learn about anxiety, skills to overcome it, and practice in short daily activities for children and adults.

Curated Exposure Content Library

tool,help

A curated library of exposure content for therapists, including text, images, audio, video, and activities for all stages of recovery.

Panic Severity Quiz

tool

Get a quick idea of the severity of your phobia with this quiz.

Step-by-Step Hierarchy Builder

tool,help

Set your goals, then get automatic suggestions for incremental steps. In a few clicks, build a plan for taking your life back from fear.

Therapists Who Treat Panic

tool,help

Finding a quality therapist is a challenge. Bia's free directory connects you with experienced, qualified therapists.

Bia for School

tool,help,awareness

Bia for Schools provides parents and counselors with tools to get anxious students back to school.

Search for a Therapist Near You

tool,help

An interactive tool that helps you search for, email, and establish a good fit with a therapist.

Actualization - A Short Film about Emetophobia

awareness,video

Actualization is a surreal short film about one woman confronting her greatest fear: vomiting. This film turns an invisible phobia into something tangible, visceral, and cathartic.

Bia - Interactive Recovery for Anxiety, Phobia, and OCD

tool,help

Learn about anxiety, skills to overcome it, and practice in short daily activities for children and adults.

Bia Recovery Community

community

Bia is a unique community that is entirely focused on recovery. Get inspired by others, share your wins, and join community recovery challenges.

Is it Just Me?

awareness

Anxiety makes us feel alone, but chances are it's not just you. Answer questions in this survey and see results from others around the world.

Therapist Reach Out Email Template

tool,help

Our automatic template builds you the perfect email for reaching out to new therapists, asking all the questions you need.

Research Library

research

A list of published and peer reviewed panic research.

TEDx - Rethinking anxiety: Learning to face fear

video

Dr. Huebner explores the difference between fear and danger, and how exposure can undo the anxiety avoidance has developed.

The ERP Shopping List

tool

A shopping list for therapists, parents, and individuals working on exposure practice.

Create Custom Exposure Exercises

tool

Create step-by-step guided exposure exercises with custom text, images, and videos, in just a few clicks. Great for parents or therapists.

Curated Exposure Content Library

tool,help

A curated library of exposure content for therapists, including text, images, audio, video, and activities for all stages of recovery.

Therapy Toolbox

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A set of interactive tools to stay present and process anxiety.

In Crisis?

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Resources for you or someone you know in crisis.

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About These Resources

This page is designed to be a hub of recovery resources for all audiences. Use the filters to narrow your search.

This page features resources from Bia (this website) as well as resources from a variety of authors, websites, and experts. A resource being linked from this page does not mean we are affiliated with that resource.

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Here are some other resources that might be helpful: