Anxiety – a quick first aid guide
The first thing to do is to be aware of what is happening in your body and just STOP. Breathe deeply, ask them to stay with you.
Download my “Emotion Release” recording – this link will take you to paypal to purchase (it lasts 5 minutes and costs £5). (I give it out freely to clients so if you would like to book a session please click the button above). It takes you through a brief relaxation and then invites you to count to 90 and in that short time the feeling or emotion WILL have changed or transmuted into a calmer feeling.
The relationship between gut and mood is strong; check out a good probiotic to take – download this worksheet and read through to reflect on what you may require.
Ground yourself. You can do this by using what is known as the 5,4,3,2,1 method:
- Notice 5 things that you can see
- 4 things you can touch (and touch them)
- 3 things you can hear
- 2 things you can smell or like the smell of
- Then take 1 slow, deep breath.
Notice what is happening right now and how different it is to the original thought or feeling. Move, stretch or stamp your feet. Tell yourself you are safe. You could carry a “grounding object” with you, perhaps a stone or a symbol that you know tells you that you are safe.
Be kind to yourself.
Remind yourself where you are, what day of the week it is, the time, the weather, who your closest most supportive friend is (and if you can call on them, do that).
Use an acupressure point on the wrist as below (taken from this website):
PC 6– Starting from the wrist, measure down with three fingers as shown in the picture to the right.
Where your third finger touches the middle of your wrist is the acupoint. Take your thumb and apply firm pressure to this point until you feel some mild discomfort, or gently tap to remind you of a slowing heartbeat. Only apply enough pressure to interrupt the normal blood flow but not too much that it causes pain. Hold this pressure point and gently knead your thumb in a tight circular motion for about 2 minutes. Do this to both wrists and you will feel your anxiety descend immediately. This point is also good for nausea!
HT7– Another point is where your wrist forms a crease with your hand. Hold the acupressure point for about 2 minutes, applying pressure with your thumb. . This point is good for relieving tension.
When the attack subsides write down what happened and how you felt and how you dealt with it.
Lastly please be aware of the gut-brain connection – check this post here regarding this:
Quick First Aid for Anxiety
Step One: Pause and Breathe
When anxiety hits, the very first step is awareness.
Gently stop. Feel your feet on the ground. Breathe deeply.
If someone is with you, ask them to simply stay close.
🎧 Try My “Emotion Release” Recording
This 5-minute guided audio helps shift intense emotion into calm.
It includes a short relaxation and a simple 90-second technique to allow feelings to move through.
- Purchase it via PayPal for £5 [link]
- I offer it free to my clients – if you’d like to book a session, click the button above.
🥬 Support Your Gut, Support Your Mood
Your gut and brain are deeply connected. Consider taking a high-quality probiotic, and reflect on your gut health needs with [this worksheet – download here].
🧘 Ground Yourself with the 5-4-3-2-1 Technique
Use your senses to anchor yourself in the present moment:
- 🖼 5 things you can see
- ✋ 4 things you can touch – and touch them
- 👂 3 things you can hear
- 👃 2 things you can smell or enjoy the smell of
- 💨 1 slow, deep breath
Then move your body – stretch, stamp your feet, or gently shake your hands. Tell yourself: I am safe. Carry a grounding object (like a pebble or token) as a gentle reminder.
🌸 Gentle Reminders
- Say where you are, the day, the time, the weather.
- Name someone who supports you – call them if you can.
- Be kind to yourself. Anxiety is not your fault.
🔵 Acupressure Points for Calm
PC 6 (Inner Wrist):
Measure 3 finger widths from your wrist crease toward your elbow.
Press with your thumb where the third finger lands – apply steady pressure or tap gently for 2 minutes.
This point can also help with nausea.
HT 7 (Wrist Crease):
Locate the point where your wrist folds into your hand (on the pinky side).
Gently press with your thumb for 2 minutes to ease emotional tension.
📝 Reflect Afterwards
Once the wave has passed, write down:
- What triggered the anxiety
- How it felt
- What helped you manage it
This helps build awareness and confidence in your ability to cope.
🧠 Learn More About the Gut-Brain Link
Your physical and emotional wellbeing are intertwined.
[Click here to read more about the gut-brain connection.]
