When anxiety spikes, slow your breathing, notice where you are, and let your shoulders drop. You don’t need to fix anything right now. The feeling rises, peaks and passes, and small steps help it pass more gently.
What you may notice
- Fast or racing thoughts
- Tightness in the chest or throat
- A pounding heart or shallow breathing
- A sense of urgency, or trouble focusing
These sensations are real, and they are your body’s alarm system working hard. They do not define you, and you can move through them gently.
Three small steps to settle
1 · Breathe
Breathe in for 4, out for 6. Repeat three times. The longer out-breath tells your body it can ease.
2 · Notice
Find 3 things you can see and 2 you can feel, such as your feet on the floor or the chair holding you.
3 · Soften
Unclench your jaw, drop your shoulders and let your hands open. Then choose just one next thing.
When should I use this page?
Whenever anxiety rises quickly or feels sharper than usual. If it keeps coming back at night, you may find Night-Time Calming helpful. If everything feels like too much at once, try Overwhelm.
When to get more help
If spikes happen often, last a long time, or get in the way of daily life, speaking with a doctor or counsellor can really help. You can browse all topics in the Support Hub, or see Contact & Help for where to find support.
Calmity is a calm guidance space, not a crisis service. If you need immediate help, please see Contact & Help. In Australia, call Lifeline on 13 11 14, or 000 in an emergency. Last reviewed: October 2026.