Anxiety Emergency List (You don’t have to do these in any order) Disclaimer: I’m not a doctor or therapist. Always check with your Psychiatrist or Therapist. These tools are solely what help me. Take what you want and leave the rest. 1. Take Medication, Supplements or Alternative holistic approaches if appropriate always under your doctor’s care. 2. Turn on a light. Bring light to darkness. 3. Breathe and think (inhale ~with a big stomach) I choose (exhale ~slowly) peace ~ Repeat this until you calm down a bit. 4. Call someone or get online to a support group. A voice or message can soothe you in a moment and remind you what to do. And… that you are not alone! 5. Re-focus with Music, Positive Movies, TV or Internet including Facebook. The point here is to shift your focus away from anxiety and into the present. 6. Move a little or a lot to shift the anxiety OR eat and drink a little something to shift the anxiety. I usually take a little apple as it has pectin in it that helps the stomach anxiety. Eat or drink what helps you~ but I stay away from the obvious anxiety makers, caffeine, alcohol, sugar. 7. Do just what is in front of you. That is, no big decisions right now. Think small. (E.g. I’m watch TV, so that’s what I’m doing and I don’t need do anything more) **8. Gratitude List in your mind or on paper. I’m grateful for________. List in your mind as many grateful things as you can think of and start small. Examples: I am grateful I can breathe, I am grateful I have a place to live, I am grateful I can walk, I am grateful I have a support group… Refocuses the mind and energy for the better. 9. Trust it will pass. It’s just energy and all energy will shift if you allow it. It will anyway. And, look at something beautiful everyday. To find your nature ~get into nature. 10. Use EFT or Tapping. Emotional Freedom Technique can really help. Look up EFT on YouTube to learn more. 11. Know this; if you decide to do none of the above anxiety will still calm down with time.