Use it daily, not only in crisis
Sessions during calm reps build the skill so it is available under pressure. Two minutes of box breathing in the morning is worth more than ten minutes mid-panic.
Pair short exercises with one daily long one
Use 5-4-3-2-1 or 4-7-8 as in-the-moment first aid. Add one longer session (10–20 minutes) most days — breath, body scan, journaling, walk — to lower your baseline arousal over time.
Know when to escalate
Groundify is a companion, not a clinician. If symptoms persist, intensify, or you have thoughts of harming yourself, contact a real person — GP, therapist, crisis line, or emergency services.