PanicRecoveryOS

PanicRecoveryOS is a private, offline planner built for the long, gentle work of panic-disorder recovery and agoraphobia exposure. Eight tabs, one HTML file, no account, no cloud. The episode log captures severity, time, location, trigger, and the most important field of all - what helped. Eight one-tap grounding cards (5-4-3-2-1, paper-bag breath, ice cube reset, 4-7-8, name three colors, feet to floor, cold wrists, safe place) appear full-screen for the moment your prefrontal cortex is offline. The exposure ladder lets you build agoraphobia rungs from "walk to mailbox alone" to "drive over the bridge alone" with progress percentages. The benzodiazepine frequency tracker is honest, no-shame data to bring to your prescriber. CBT session notes, ER visit log, and sleep / caffeine / alcohol baseline round out the picture. Every input saves locally. Nothing goes to a server. Compassionate by default.

WHAT'S INCLUDED

• Episode log - date, time, duration, location, severity 1-10, trigger, what helped
• Eight one-tap grounding cards: 5-4-3-2-1, paper-bag, ice cube, 4-7-8, more
• Agoraphobia exposure ladder - build rungs, track progress %
• Trigger map - 28 common triggers + custom adds (places, situations, sensations)
• Safe places list + emergency contacts box (1-2 trusted)
• Personal wallet card - in-pocket affirmation for the first wave
• Medication tracker - Xanax / Klonopin / Ativan / Valium / SSRI / SNRI / Beta / Buspar
• Benzo frequency view - 30-day honest data for your prescriber
• CBT session notes - theme, cognitive reframe practiced, weekly homework
• ER visit log - the diagnosis you got, what you learned
• Body baseline - sleep, caffeine, alcohol, nicotine correlation
• Recovery wins archive - text back, drove to store, stayed in elevator
• Settings - profile, diagnosis, JSON export / import / reset
• 100% private - data never leaves your device
• Single HTML file - laptop + iPhone + Android home screen, fully offline

100% PRIVATE AND OFFLINE

Your panic and recovery data is yours. This app never sends a single byte to a server. No account, no cloud, no analytics, no tracking. Episodes, triggers, exposure rungs, medication history, CBT notes - all stored only on your device.

WORKS ON ALL DEVICES

Open on laptop. Add to home screen on iPhone (Safari) or Android (Chrome) as an app. One file, all devices. Works fully offline.

INSTANT DOWNLOAD

Download once, use forever. No subscription, no renewal, no expiry.

PERFECT FOR

• People newly diagnosed with panic disorder after the ER ruled out the heart
• Long-term panic-disorder warriors building their recovery toolbox
• Anyone walking the long road home from agoraphobia
• People in CBT for panic who want a between-session companion
• Anyone tracking benzodiazepine use honestly for their prescriber
• Caregivers and partners supporting someone with panic
• Anyone who refuses to put sensitive panic data into a cloud app

Questions? Message us on Etsy - we reply within 24 hours.

CRITICAL DISCLAIMER: PanicRecoveryOS is a personal tracking and journaling tool. It is NOT therapy and NOT medical advice. If you are in crisis, please call or text 988 (US Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). UK: Samaritans 116 123. EU: 112. Always consult a qualified clinician for diagnosis, medication management (especially benzodiazepines), and therapy. Never stop benzodiazepines suddenly - taper under medical supervision.