You're not alone

Choose whatever helps right now.

If a life is in danger

Call the local emergency number, or ask someone nearby to call. If you have already hurt yourself or taken something dangerous, call now, even if you feel all right.

112emergency services in the EU911emergency services in the US and Canada

Where are you right now?

Help numbers depend on the country you're in, not on the site's language. We never ask for access to your location.

What you can do right now

  • If anything nearby could be used to hurt yourself, put it out of reach or ask someone to stay with you.
  • Message someone you trust: “I’m having a hard time. Can you be with me?”
  • You don't have to solve everything now. Getting through the next few minutes is enough.

Talk to a person

If you're having thoughts of hurting yourself or of not wanting to live, call a support line. They will listen without judgment. You can also call when things simply feel too heavy.

Choose your country above to see its support lines. Lines in many countries are also listed in the Find A Helpline directory.

Open Find A Helpline (opens in a new tab)

Calm your body

Breathe togetherGrounding 5-4-3-2-1

Write to Svetlana

Svetlana usually replies within two working days. This is not an emergency service: if things are hard right now, please call one of the numbers above.

Email help@sv.life
SV.LIFE
The Svetlana Voronova method

A new life begins with a single breath

SV.LIFE is a space of inner support: free practices for panic and anxiety, a library, and private consultations with a psychologist.

Start Anti-Panic
Book a consultation Open the library
SV.LIFE · Breathe with me — Start Anti-Panic

FIRST AID FOR ANXIETY

A few minutes of quiet

If calming down, thinking, or just being feels hard right now. Open any one — and simply follow.

If this is new for you, or there is chest pain or pressure, severe breathlessness or fainting, call 112 or see a doctor first.

Anti-Panic 4-4-4

3 min

A breathing square: a steady count to hold on to while the wave of anxiety passes.

Start

Physiological sigh

1 min

Two inhales and a long exhale: a short pause to ease the tension.

Start

Grounding 5-4-3-2-1

2 min

Return to the present moment through your five senses.

Start

Self-compassion break

3 min

Three steps of kindness toward yourself in a hard moment.

Start

Free self-help programs

Tools that help right here, right now

Open any practice straight in your browser, nothing to install.

free practices
20
minute — the shortest practice
1
sign‑ups or e‑mails needed
0
languages supported
3

BREATH · BODY

The rhythm of your nervous system

Not to stop an attack, but for daily tone — a few calm minutes sitting or lying down.

Coherent 5.5

5 min

Even breathing to balance the nervous system.

Start

4-7-8 breathing

1 min

Inhale 4 · hold 7 · exhale 8. For rest and sleep.

Start

Gentle Wave

4 min

Calm breathing without holds — for the most sensitive.

Start

Body Relaxation

7 min

Release physical tension step by step, muscle by muscle.

Start

PSYCHOEDUCATION

Understand what's happening

Not exercises but explanations. Sometimes understanding alone takes away half the fear.

Window of tolerance

reading · 3 min

Three nervous-system states and what helps in each.

Start

The panic cycle

reading · 4 min

How anxiety spirals — and where to break the loop.

Start

Fight · flight · freeze

reading · 3 min

Your body's stress responses — and why they're not weakness.

Start

COGNITIVE THERAPY

Working with thoughts

When thoughts get dense — you can lay them out, one by one.

Thought record

7 min

Take an anxious thought apart, step by step.

Start

Thinking traps

5 min

Burns' 10 distortions — learn to spot them.

Start

Decatastrophizing

4 min

Three questions to bring worry back to scale.

Start

Worry time

3 min

Park your worries in a container until later.

Start

FEELINGS · MEANING

Emotions and values

To name is to begin to understand. And to see what matters to you.

Emotion wheel

2 min

Name the feeling precisely — and it gets easier to hold.

Start

My values

5 min

Find your inner compass and footing.

Start

Three good things

3 min

Noticing the good is a skill you can train.

Start

A MIRROR, NOT A DIAGNOSIS

Playful reflection

Metaphorical tools. A reason to ask yourself a question — not a ready-made answer.

Leela — the path game

session

Roll the die and walk the path of self-knowledge.

Start

Tarot reflections

session

Draw a card and hear what matters for you today.

Start
The moon todayCosmos →

About the psychologist

Svetlana Voronova

Psychologist · creator of the SV.LIFE method · Dubai

I help you find your ground in anxiety, panic, and change — gently, without judgment or pressure. I combine evidence-based psychology with practical self-regulation tools you can use every day. Sessions are available online and in Dubai, in Russian, Ukrainian, and English.

  • Anxiety, panic and change
  • Evidence-based methods and self-regulation
  • Online and in Dubai · in English, Ukrainian and Russian
Book a consultation

Library

50+ books

Books that help you understand anxiety, relationships, and yourself. Tap any to find where to buy it.

Open the library

Consultations

Book a session with Svetlana

Pick a time that works for you

Online booking right in Svetlana's calendar.

  • Sessions online or in Dubai, in Russian, Ukrainian or English.
  • Nothing is paid on this site. You can ask about the fee and format in advance: help@sv.life

The calendar opens right here. Until you press the button, nothing is sent to the booking service.

More sections

No background motion, glow or animation. For when you need quiet.