项目 · Panic attacks · False Alarm
False Alarm
Overcoming panic attacks with CBT
Panic is a false alarm — a healthy fight-or-flight response firing without danger. This program decodes the sensations, puts the catastrophes on trial, and then retrains the alarm directly, using the same treatment panic clinics use first. Ten to fifteen minutes a day, guided by your own log.
由教练 Elena 指导项目概览
- 适合人群
- For anyone caught in the panic loop: sudden waves of pounding heart, breathlessness, dizziness or dread — and a life that has started shrinking around them.
- 项目介绍
- A six-week course in cognitive behavioral therapy for panic — including interoceptive exposure, the part that teaches your alarm that the sensations are not dangerous. CBT is the psychological treatment guidelines recommend first for panic.
- 形式
- 10–15 min/day — coach videos, a panic log, and a weekly review that adapts your plan.
- 价格
- First week free — including your baseline panic report. Then $99, one-time — not a subscription.
- 不适合以下情况
- Your symptoms have never been checked by a doctor, or you have a heart or respiratory condition that has not been assessed — chest pain and breathlessness deserve a medical look first. If you are in crisis, call or text 988 in the US.
Panic has a shape, too
- Out of nowhere: pounding heart, tight chest, can't-catch-your-breath — and the certainty that something is badly wrong.
- Dizzy, numb, or unreal — like you're watching yourself from outside.
- The fear of the fear: scanning your body for the next one before it's even started.
- Avoiding the places it happened — the store, the highway, the meeting room.
- It's been more than one attack, and the shrinking hasn't stopped.
Your panic log drives the program
Not a course you watch — a loop you run. False Alarm reads every wave you log and prescribes your next step, the same way a panic clinic would.
Measure
A ninety-second panic log whenever a wave hits — plus a thirty-second evening check-in. Late is fine; logged beats unlogged.
as it happens · 90 secLearn
Short sessions with Elena teach the method — the panic cycle, the catastrophes on trial, why we invite the sensations on purpose.
10–15 min · most daysAdjust
The weekly review reads your fear ratings and prescribes your next rung on the sensation or exposure ladder.
weekly review↻ the loop runs weekly — six times
A rung on your sensation or exposure ladder clears once your fear rating hits 4 out of 10 or lower, on two separate attempts. Clear it, and next review prescribes your next rung — built from your own ladder, at your own pace.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline panic report.
Week 1Understand the AlarmThe machinery, and the loop3 节课程
Week 2Defuse the SymptomsEvery sensation, decoded4 节课程
Week 3Retrain the ThoughtsThe catastrophes, on trial4 节课程
Week 4Meet the SensationsThe week that does the heavy lifting4 节课程
Week 5Reclaim the MapEverywhere panic fenced off4 节课程
Week 6Keep the GroundYour plan, your drill, your map3 节课程
Elena
Anxiety & exposure · 指导 4 个项目
The exposure specialist. Calm-under-fire, precise, gently confident — the voice you want when your alarm is screaming. Her warmth is in her steadiness.
“Hi, I'm Elena. Over the next six weeks we're going to retrain your alarm — not by avoiding the sensations, but by meeting them on purpose, until they stop meaning danger.”
The first-line treatment, faithfully built
Panic control treatment is the protocol panic clinics reach for first — before medication — and it works by decoding the sensations, testing the catastrophes, and then meeting the sensations on purpose until the alarm stops firing. False Alarm implements the standard multi-component protocol, in order, with the same measurements a clinic would use.
- Psychoeducation on the panic cycleClark
- Cognitive restructuringBarlow's PCT
- Interoceptive exposure
- Situational exposure
- Relapse prevention
We screen before we start
Panic sensations can mimic real medical emergencies, so we start carefully. If cardiac symptoms haven't been medically evaluated, the program opens in an education-only track until that clearance is confirmed — and the interoceptive exposure workouts are individually screened, so anything with a contraindication for you is hidden from your plan.
This program is not medical advice. We'd rather confirm you're safe first than let you push through the wrong protocol.
False Alarm，与同类产品对比
| False AlarmResiliens | HelloBetter Panichellobetter.de | |
|---|---|---|
| 价格 | 一次性$99(原价$149)——该项目归你所有 | Fully reimbursed via German statutory insurance when prescribed (DiGA); self-pay price not published |
| 结构 | 6 周 · 17 节课程 + 每周回顾 | 12 weeks, 6 units, roughly 45–60 minutes per unit |
| 个性化 | Panic log + evening check-in → ladder advancement → next rung | Online journal plus recurring weekly symptom checks |
| 人工支持 | 自主引导 · 内置临床医生转介机制 | An assigned licensed psychologist gives personal written feedback after each unit, via async messaging |
| 获取方式 | 自助服务，今天就可以开始 | Insurance-prescription (Germany-only DiGA reimbursement) or self-pay |
| 覆盖广度 | 70+ 个项目目录 · 捆绑2-3个相关项目可省钱 | Panic/agoraphobia-specific |
| 平台 | Web · iOS · Android | iOS · Android · Web |
来源：竞争对手的定价和项目页面 — 每个生产环境数值都附有来源网址和访问日期，未公开的信息都标注为“未公开”，绝不猜测。
我们为何以不同方式打造它
- The clinic's ladder, not an audio library. Your sensation and exposure ladder advances from your own logged fear ratings — the interoceptive-exposure mechanism that does the heavy lifting, not an open-ended library of calming audio.
- One price, available everywhere. $149 once, self-serve from day one — no insurance prescription, no country restriction, no waiting on a health system to offer it.
免费开始。有效果再继续。
首周
- Onboarding + two full sessions
- Panic log + daily check-in
- Your baseline panic report
完整项目
- All six weeks of False Alarm, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
同时在处理不止一件事?相关项目可以打包在一起——两个或三个可享折扣。套餐定价即将推出。
在开始False Alarm之前先深入了解
- CBT for Panic Disorder: What It Is and How It HelpsHow cognitive behavioral therapy breaks the panic cycle, with a step-by-step approach, interoceptive exposure, and a worked example.8 min read 分钟阅读
- The 5-4-3-2-1 Grounding Technique, Explained Step by StepLearn the 5-4-3-2-1 grounding technique step by step: what it is, when to use it for anxiety or panic, why it works, and variations you can practice today.7 min read 分钟阅读
开始之前
Do I need a diagnosis to use this?
No. False Alarm is built for the panic pattern, not a chart code. The onboarding screen checks whether the full protocol is right for you — and routes you to an education-only track first if cardiac symptoms haven't been medically evaluated.
How is this different from breathing or meditation apps?
Breathing helps in the moment; it doesn't retrain the alarm. False Alarm tests the catastrophes and then meets the sensations on purpose, on a ladder built from your own fear ratings — the mechanism with the strongest evidence base, not just a technique for right now.
What if I've never had my symptoms checked by a doctor?
The safety screen asks directly. If cardiac symptoms haven't been medically evaluated, the program opens in an education-only track until that clearance is confirmed — panic and cardiac symptoms can look alike, and we'd rather be sure.
How much time does it take?
A ninety-second panic log whenever a wave hits, thirty seconds each evening, and ten to fifteen minutes most days for the session. The real work happens in the ladder — a few minutes of meeting a sensation on purpose.
费用是多少?是订阅制吗?
第一周免费,无需信用卡。完整项目费用为$99,一次性付费——没有订阅,也无需取消。完成后即永久归你所有。
我怎么知道它是否有效?
你会在开始时完成一份经过验证的问卷,之后每次每周复盘时再次填写,因此进展是一个可以观察的数字,而不是一个连续打卡记录。在6次每周复盘中,项目会根据你自己的数据调整你的计划——如果这个数字没有变化,你也会看到。
Retrain your alarm
Start the first week of False Alarm free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
Runs on the web, not in DBT Coach
第一周无需绑卡。完整项目为一次性付费$99——不是订阅。
Runs on the web, not in DBT Coach