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Calm plan for intense moments

A personal plan for moments when your body and mind feel like they're racing.

  1. Notice: name what's happening ("this is a wave of intense feeling").
  2. Breathe slowly: in for 4, out for 6.
  3. Ground yourself with 5-4-3-2-1.
  4. Remind yourself the feeling will rise, peak and pass.
  5. Afterwards, note what helped.
  6. If you have chest pain or you're not sure what is happening, call 999 or 111.
When to seek help: If you feel unsafe, or this isn't helping and things are getting worse, speak to your GP or call NHS 111 (mental health option). In an emergency call 999.

DRAFT v0.1-draft: not yet approved by the Clinical Safety Officer.