When Anxiety Spikes

A structured reset for moments that feel urgent.
Use this when:

Your thoughts feel urgent, repetitive, or overwhelming.

What You May Notice
  • Racing thoughts
  • Tight chest, shallow breathing
  • Restlessness, urgency
  • Difficulty sitting still or focusing
Reset (5–10 Minutes)
  • 1
    BreatheInhale 4 — hold 4 — exhale 6. Repeat slowly.
  • 2
    OrientName 3 things you see, 2 you feel, 1 you hear.
  • 3
    ClarifyWhat is actually happening right now?
  • 4
    StabilizeSit down. Relax shoulders. Unclench your jaw.
"Nothing here is dangerous —
but it feels urgent.
We slow it down first."
Important
  • Do not make decisions in this state.
  • Do not escalate the situation.
  • Do not try to solve everything right now.
"We are not solving everything right now. We are stabilizing."
When to Seek Support
  • Symptoms are persistent or escalating
  • Sleep or daily functioning is affected
  • Anxiety is happening most days
After I Stabilize, I Will Not Try to Solve
One thing I am setting aside for now
Book a clinical evaluation (Insurance) Book a clinical evaluation (Private Pay)
Thorough Immersion Behavioral Health
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