How to handle anxiety — when it's actually happening
This isn't theory. These are the moves that actually work when the wheels are coming off.
Your heart's going, your head's checked out, and there's a meeting in 20 minutes.
— Right now
- Get out of the room for 90 seconds — bathroom, stairwell, outside, anywhere.
- Slow the exhale. In for 4, out for 6. Three rounds.
- Name five things you can see. Feels stupid. Works.
- Cold water on your face, or hold something cold — it resets the alarm.
- Tell one person “not my best today” — you owe no explanation.
— Don't
- Don't neck another coffee — caffeine pours fuel on it.
- Don't bolt home — dodging it now makes next time worse.
- Don't tell yourself to calm down — that has never once worked.
— Later
- Notice what set it off — not to fix today, only to clock it.
- If it's a regular thing at work, that's worth a chat with your GP.
Your heart's going, your head's checked out, and there's a meeting in 20 minutes.
— Right now
- Get out of the room for 90 seconds — bathroom, stairwell, outside, anywhere.
- Slow the exhale. In for 4, out for 6. Three rounds.
- Name five things you can see. Feels stupid. Works.
- Cold water on your face, or hold something cold — it resets the alarm.
- Tell one person “not my best today” — you owe no explanation.
— Don't
- Don't neck another coffee — caffeine pours fuel on it.
- Don't bolt home — dodging it now makes next time worse.
- Don't tell yourself to calm down — that has never once worked.
— Later
- Notice what set it off — not to fix today, only to clock it.
- If it's a regular thing at work, that's worth a chat with your GP.
Anxiety: the short version
- 1.Slow the exhale — out longer than in.
- 2.Move your body, even for two minutes.
- 3.Name what's happening — don't fight it.
- 4.One person. One sentence. Tell them.
- 5.It's a wave. It peaks, then it passes.
Doing it tough?Call Lifeline 13 11 14