Anxiety and Fear

You may notice:

• a racing heart;
• tightness or pressure;
• restlessness;
• shaking;
• nausea;
• difficulty concentrating;
• repeated checking;
• an urge to escape;
• a need for reassurance;
• or thoughts that keep moving toward what might go wrong.

Fear can arise when danger is present.

Anxiety can also arise while we anticipate danger, uncertainty, loss, conflict, exposure, or something we do not yet understand.

You do not need to argue with the feeling or immediately believe everything it predicts.

Begin with what is happening now.

Ask:

• Is there an immediate threat?
• Is someone hurting, threatening, coercing, or controlling me?
• Am I facing a medical emergency?
• Is there something that genuinely requires action now?
• Am I at risk of hurting myself or someone else? 

If immediate safety is at risk, move toward protection and necessary help where possible.

Understanding the emotional response can come later.

New, severe, or concerning physical symptoms should not automatically be assumed to be anxiety. **

If you think you may be experiencing a medical emergency, call 911 or your local emergency number.

Seek appropriate medical guidance when needed.

If nothing requires immediate action, you may have some time to help your system become steadier before deciding what happens next.

If you are physically safe and the experience is manageable:  

1. Notice where you are 

Look around.

Notice a few things you can see and hear.

Feel the surface supporting your body or feet.

You are not trying to make the anxiety disappear.

You are giving your attention information about where you are now.

2. Name what is happening 

You might say:

• “Something in me feels threatened.”
• “My body is preparing for something.”
• “My mind is trying to predict what will happen.”
• “I feel afraid, but I do not yet know what the danger is.”
• “This is intense, and I do not have to solve everything at this intensity.”

3. Separate what is happening from what might happen 

Ask:

What do I know is happening now?

What am I afraid may happen?

Both questions matter.

They do not always have the same answer.

4. Consider the next need 

Do you need:

• immediate safety;
• more information;
• distance from an escalating interaction;
• reassurance or safe connection;
• movement;
• reduced stimulation;
• food, water, medication as prescribed, or rest;
• time before making a decision;
• medical guidance;
• or professional support?

You do not need complete certainty before responding to a need you can already recognize. 

If the body is still carrying a lot of activation, you can also explore ways of working with that physical experience.

You do not have to continue examining the experience because you have begun.

If it becomes difficult to remain present:

• stop;
• reconnect with your surroundings;
• reduce stimulation where possible;
• move away from an escalating interaction;
• contact someone safe;
• or seek professional support.

Persistent anxiety, repeated panic, severe distress, or anxiety that significantly interferes with daily life may benefit from medical or mental-health support.

If you cannot remain safe, may harm yourself or someone else, or believe you are experiencing an emergency, use immediate crisis or emergency support where you live.