Everything You Need to Manage Your Panic and Anxiety

Most, if not all, of us have been dealing with dizzying levels of anxiety for months now. A devastating pandemic, unemployment, an ugly and contentious election—and then, of course, yesterday’s siege of the Capitol by Trump-stoked extremists. There is so much to be furious and devastated about; there is so much work to do. In the meantime, you need to take care of yourself. And we at Lifehacker want to help you do that.

Before you use any of our tips, however, know that we are not mental-health professionals, who are invaluable and worth seeking out. Finding a therapist can be a challenge in the best of times, so here’s our guide to getting help. 

1. Identify what anxiety is doing to you
2. Make a plan for the next time
3. Learn how to get through a panic attack

Curb the urge to self-harm

Calm Harm is free on both iOS and Android. It was developed by stem4, a UK-based group that describes itself as a teenage mental health charity. More apps in the same vein are available for both platforms, each offering a slightly different approach to support. Calm Harm seems to be a favorite because it offers so many different options—you can tap buttons for comfort, distraction, and more—and it keeps a log of when you felt the urge and what triggered it. When you want help, you tell the app whether you’d like to try five one-minute exercises or a single 15-minute session. Some typical prompts:

• “Think of a comforting place and in your mind run through all the comforting things you do when you are there.”
• “Stick some fake tattoos where you hurt yourself. Remind yourself to do one comforting thing every time you see them.”
• “Think of the lyrics of a song you know really well. Try reciting it from back to front.”
• “Ring someone you know who will be comforting and talk it out.”

Besides Calm Harm, check out:

• Self-Heal (iOS and Android): The app gives you a randomly chosen activity to do, either now (“write words on yourself with a red marker”) or long term (“plan for the future: holidays, weekends away, job or study plans.”) There’s also a button that takes you to a library of motivational memes and cute pictures, and another for information on managing self-harm urges.
• Moods (iOS): This one isn’t just for self-harm, and it doesn’t help you manage your moods. It just asks you what they are. Select whether you’re feeling “good,” “okay,” or “bad,” and then you can tag your mood (“lethargic,” “furious,” “😡,”etc) and add a note if you like. The app compiles a report of the moods you feel most often, and it can remind you at a set time of day to log your moods. Android has plenty of mood apps as well, or try Daylio, which tracks moods and daily activities on both platforms.
• What’s up (iOS and Android): This is an app meant for all types of mental health crises. If you tap the “help right now” button, you can choose between a breathing exercise, a random “name 5 things” game (for example, name five things around you that are green), and a “catastrophe scale” where you can evaluate what’s bothering you on a range from “everything in life is perfect” to “everything has fallen apart and it feels like it’s all your fault.” There’s also a link to forums where you can talk to others.

Distract yourself and look for healthy escapes like music, video games or even watch cartoons