Emergency measures if alarm strikes
When anxiety spikes, the hardest part isn't the anxiety itself, but the feeling:
"I don't understand what's happening to me and how to stop it."
There's no need to figure out your entire life at this point. First, it's important to help your nervous system feel:
"I'm safe right now."
Try a few simple steps.
1. Stop and feel the support
Place both feet on the floor. Look around and silently name five things you see.
This helps bring your attention back from anxious thoughts to the present moment.
2. Take a few slow breaths.
Don't try to "breathe in." Simply make your exhalation slightly longer than your inhalation.
For example:
- inhale — 4 seconds
- exhale — 6 seconds
Repeat several times at a pace that is comfortable for you.
3. Return to the present moment
Ask yourself:
- Where am I now?
- What is today's date?
- What is happening to me right now?
- Is there any real danger right now?
Anxiety often makes us experience the future as if it were already happening.
4. Don't fight anxiety.
Try telling yourself:
"I feel anxious. I'm scared right now. But the feeling isn't dangerous. I don't need to get rid of it immediately. I can be with this feeling and let it pass."
5. Take care of your body
Sit or lie down comfortably. Drink some water. If you can, take a short walk.
Or just feel how your body touches the surface: the floor, a chair, a bed, the back of a chair.
Main
Avoid making important decisions when you are very anxious.
First, help your body calm down a bit. And only then figure out what exactly caused this state.
If anxiety returns again and again, it's worth taking a deeper look: what exactly triggers it, what thoughts and life situations are associated with it, and what is happening to you during this period.
You can learn more about Adrialina Shevchenko and schedule an online consultation on her page:
Go to Adrialina Shevchenko's page
Adrialina Shevchenko Psychotherapist
Save this post - it might come in handy when anxiety hits again.
If the condition is acute and there is a risk of harm to yourself or others, seek emergency help.