A timer gives an external reference for a duration you choose. It is not a treatment for panic attacks and should not be used to predict when distress will end.

A practical way to use the display

Use the display for a routine break only if it feels useful. Select a silent alarm setting and stop the countdown when you want to end the activity. A finished countdown is a signal to review your plan, not evidence about your health.

Open the timer

Use the free visual timer to set minutes and seconds, pause or stop, and choose the display and alarm settings. Keep the tab open and the device awake while timing.