Resources

While Brake, Bite, Breathe is built around the joy of the ride and the comfort of good food, it’s also grounded in something deeper — the ongoing journey of managing anxiety and mental health. This section is a space for resources that have helped me through tough moments, from therapy tools and breathing techniques to support lines and communities that get it. Whether you're a fellow rider, someone navigating your own anxiety, or just looking for a place to start, I hope you find something here that helps you breathe a little easier. You're not alone on this road.

Immediate Support & Helplines

Suicide & Crisis Lifeline (U.S.)

Call or text 988 for free, confidential support 24/7.
🔗 988lifeline.org

Veterans Crisis Line.net/

Call or text 988 then press 1 for free, confidential support 24/7.
🔗 veteranscrisisline.net

Crisis Text Line (24/7 text-based support)

Text HOME to 741741 (U.S., Canada, U.K., Ireland) to connect with a trained crisis counselor.
🔗 crisistextline.org

National Alliance on Mental Illness (NAMI) Helpline

Call 1-800-950-NAMI (6264) for free mental health support in the U.S.
🔗 nami.org/help

Samaritans (U.K. & U.S.) (Confidential emotional support)

U.K.: Call 116 123
U.S.: Call 1-877-870-4673
🔗 samaritans.org

Best Apps for Panic Attack Relief

DARE: Anxiety & Panic Relief (this book and app has given me alot of tools I use)

Based on the DARE method, this app helps you break free from anxiety with guided exercises and real-time support.
🔗 dareapp.co

Rootd: Panic Attack & Anxiety Relief

Offers an emergency panic button and structured lessons to help manage anxiety.
🔗 rootd.io

Calm: Meditation & Breathing for Anxiety

Guided breathing, relaxation, and sleep exercises to ease anxiety.
🔗 calm.com

PanicShield (Exposure therapy for panic attacks)

Helps desensitize you to anxiety triggers over time.
🔗 Available on iOS & Android

Websites with Expert Advice & Self-Help Tools

Anxiety & Depression Association of America (ADAA)

Evidence-based tools for managing anxiety, panic attacks, and phobias.
🔗 adaa.org

Mind.org (UK) (Mental health charity with in-depth resources)

Guides on panic attacks, mindfulness techniques, and therapy options.
🔗 mind.org.uk

Techniques to Calm a Panic Attack

The 5-4-3-2-1 Grounding Technique (Bring focus back to the present moment)

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Diaphragmatic (Deep) Breathing (Slows heart rate & reduces panic symptoms)

Breathe in for 4 seconds
Hold for 4 seconds
Exhale for 6 seconds
Repeat until you feel calmer

Final Tip: Panic Attacks Are Temporary

Even though they feel intense, panic attacks always pass. The more tools you have, the easier it becomes to ride them out. Try different techniques and see what works best for you.