Граунд — помощь при панике

Panic hits suddenly. Your heart pounds, your breathing becomes labored, and it feels like the end is near. But it's not. It's just adrenaline, and it will pass. Ground is a pocket-sized panic attack assistant based on cognitive behavioral therapy.

🆘 SOS button — instant help during panic
One tap, and the app will guide you through the attack step by step. Breathe 4-2-6 with visual animation and sound, then check in: if anxiety persists, ground yourself 5-4-3-2-1. Emergency numbers (112, 103, and the helpline) are visible on every screen. Works offline.

🌬️ Breathing exercises
4 techniques: extended exhalation 4-2-8 for rapid anxiety reduction, 4-7-8, square breathing, and SOS breathing. The animated circle expands as you inhale and contracts as you exhale—helps you focus when reading is impossible.

✋ Grounding 5-4-3-2-1
Interactive technique: name 5 objects you see, 4 sounds, 3 things you can touch, 2 smells, 1 taste. Shifts your focus from panic to reality. Available as a separate exercise and within SOS.

📓 Panic Attack Diary
Record each attack: trigger, symptoms, intensity. Built-in behavioral experiment: "What was I afraid of? What really happened?" Over time, you'll see that the disaster your brain imagines doesn't happen. Unlimited and free.

💭 Thought Diary
Step-by-step cognitive restructuring: situation → automatic thought → emotion and its intensity → cognitive distortion → alternative thought → new intensity. 17 cognitive distortions with descriptions. See how anxiety levels change before and after.

📚 CBT Course: 8 Lessons
From "what is panic" to relapse prevention. Card format with quizzes, checklists, and homework. Each lesson is linked to a practical tool in the app. Based on the principles of CBT—the approach with the strongest evidence base for panic disorder.

🏆 Gamification
Experience (XP) for every action, levels, strikes, 24 achievements, and a daily mission with an anxiety check-in. It motivates you to return and practice the techniques regularly—and consistency is the key to results.

Free forever:
— SOS button with breathing and grounding
— 4-2-8 breathing
— 5-4-3-2-1 grounding
— Panic attack diary (unlimited)
— Thought diary (3 entries)
— CBT course: lesson 1
— Strikes, achievements, daily missions
— Encrypted backup export
— 100% offline

Premium (399 ₽/month · 999 ₽/4 months · 4,990 ₽/forever):
— CBT course: lessons 2–8
— Unlimited thought diary
— 2 additional breathing techniques (4-7-8 and square)
— Graphs and trends
— PDF export for specialists

Ground is not a medical app. We do not diagnose or replace a doctor. This is a self-help tool based on CBT techniques. If necessary, consult a specialist.