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Dealing with Anxiety – Part 2: When Anxiety Spikes: What to Do in the Moment
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When Anxiety Hits Suddenly
Anxiety spikes can feel overwhelming and frightening, especially when they come out of nowhere.
Your heart may race, your thoughts may spiral, and your body may feel out of control. In these moments, it’s important to remember that anxiety peaks quickly — but it does pass.
The goal in the moment is not to eliminate anxiety, but to help your nervous system settle safely.
🛑 First: Ground Yourself in the Present
When anxiety spikes, your mind is often pulled into “what if” thinking.
Grounding helps bring your attention back to what is actually happening right now.
Helpful grounding options include:
• placing your feet firmly on the floor
• naming five things you can see
• holding something solid or textured
• slowly describing your surroundings
These signals tell your nervous system that you are here, and you are safe.
🌬️ Slow the Breath, Slow the Body
Anxiety speeds up breathing, which increases physical symptoms.
Gently slowing the breath can reduce the intensity of the spike.
Try:
• breathing in through your nose for 4 seconds
• breathing out through your mouth for 6 seconds
• allowing your shoulders to drop on the exhale
Longer exhales activate the calming side of the nervous system.
🧠 Talk to Anxiety Without Fighting It
Trying to push anxiety away often makes it stronger.
Instead, acknowledge it without panic.
Simple phrases can help:
• “This is anxiety, not danger.”
• “I’ve felt this before and it passed.”
• “My body is reacting, and I can let it settle.”
This reduces fear of the symptoms themselves.
🚶 Use Gentle Movement
Small movements can help discharge anxious energy from the body.
Options include:
• slowly walking
• stretching arms or legs
• pressing your hands together
• rocking gently if seated
Movement reminds the body it is not trapped.
⏳ Let the Wave Pass
Anxiety rises and falls like a wave. Watching it instead of fighting it can shorten its duration.
• notice when it peaks
• allow sensations without judging them
• remind yourself it cannot harm you
Even intense anxiety will eventually ease.
🌿 Final Thoughts 💞🌈
In the moment, anxiety feels urgent — but it is temporary.
You don’t need to escape it or fix it immediately.
By grounding, slowing your breath, and responding with calm reassurance, you teach your nervous system that you can handle these moments safely.
With practice, anxiety spikes become less frightening and easier to move through.
