I Feel Anxious or Panicky

You might be here because your heart is racing, your breathing feels uncomfortable, your thoughts will not slow down or everything around you suddenly feels too much.

You do not need to work out why this is happening right now.

You do not need to fix the rest of the day.

For this moment, we are only going to make the next minute a little smaller.

You can follow the steps on this page, choose one thing that feels manageable or simply stay here and read.

You do not have to do this perfectly.

First, Check That You Are Physically Safe

Anxiety and panic can cause frightening physical sensations, including a racing heart, dizziness, sweating, trembling and difficulty breathing.

However, physical symptoms can also have other causes.

Call Triple Zero on 000 for an ambulance if you have severe or worsening chest pain, severe breathing difficulty, fainting, collapse or symptoms that feel new or medically concerning.

Do not assume a serious or unfamiliar physical symptom is only anxiety.

If you are not experiencing a medical emergency, stay here.

We will take this one small step at a time.

Image suggestion — Hero image

A quiet, welcoming corner beside a window with a comfortable chair, a small table, a glass of water, folded fabric, several mosaic pieces and soft Australian native greenery. Include a small handwritten card reading, “Just this moment.” Use gentle natural light, warm neutral colours and a calm, non-clinical atmosphere. Do not show a distressed person, someone gripping their chest or dramatic medical imagery.

Alt text

A peaceful chair beside a small table with water, mosaic pieces and a card reading “Just this moment.”

Start by Making the Next Minute Smaller

Put down anything you are carrying, if you can.

Sit somewhere supported, lean against a wall or stand with both feet on the ground.

You do not need perfect posture.

You do not need to close your eyes.

You do not need to take an enormous breath.

Let your hands rest somewhere they can feel something solid: the arms of a chair, the edge of a table, your knees or the floor.

Now quietly say:

“I do not have to solve everything right now.”

Say it again if you need to:

“I only need to be here for this minute.”

Sometimes this feeling builds from more than one difficult moment. You do not have to understand all of that while it is happening.

For now, give your attention one small place to land.

Try This 60-Second Grounding Step

You do not need to complete every part.

Stop whenever you have done enough.

1. Feel One Point of Contact

Notice one place where your body is touching something firm.

It might be:


  • Your feet touching the floor

  • Your back touching the chair

  • Your hand resting on the table

  • Your legs touching the bed

  • Your shoulder against the wall

Do not search for a special sensation.

Just notice the pressure.

2. Find Three Still Things

Look around the room and quietly name three things that are not moving.

For example:

“The door is still.”

“The table is still.”

“The picture is still.”

You are not trying to convince yourself of anything.

You are simply giving your eyes something clear and ordinary to find.

3. Listen for One Sound

Notice one sound.

It might be a fan, traffic, a bird, the hum of an appliance or the sound of your own movement.

You do not have to like the sound.

Just notice that it is there.

4. Name Where You Are

Quietly say:

“I am in this room.”

Add your location if that feels helpful:

“I am in my bedroom.”

“I am sitting in my parked car.”

“I am at home.”

“I am outside.”

Then say:

“I am taking this one minute at a time.”

Image suggestion — Grounding section

A close-up of two feet resting firmly on a textured rug beside a wooden chair. Include soft daylight and ordinary objects in the background, such as a plant, a book and a small basket. The image should feel steady and realistic rather than perfectly styled.

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Two feet resting on a textured rug beside a wooden chair in a calm, naturally lit room.

If Breathing Feels Possible

Do not force yourself to take a deep breath.

Trying to pull in a very large breath can sometimes feel uncomfortable when you are already panicking.

Instead, begin by letting some air out.

Let your shoulders drop as much as they naturally can.

Then:


  1. Breathe in gently through your nose or mouth.

  2. Let the breath remain comfortable rather than filling your lungs completely.

  3. Breathe out slowly and gently.

  4. Repeat without holding your breath.

You can count slowly if that helps:

In: one, two, three, four.

Out: one, two, three, four.

The exact number does not matter.

You do not have to reach four.

You are not trying to breathe perfectly. You are simply allowing the breath to become a little less hurried.

Try this for four or five breaths.

Then pause and notice the chair, floor or wall again.

Stop If Breathing Exercises Make You Feel Worse

Some people find that paying attention to their breathing makes them feel more trapped, dizzy or frightened.

That does not mean you are doing anything wrong.

Stop counting your breaths.

Open your eyes if they are closed.

Look at an object in the room and describe what you can see.

You can ground yourself without concentrating on your breathing.

Image suggestion — Gentle breathing

A softly lit close-up of a person’s hands resting loosely on their lap while seated in a supportive chair. Keep the face outside the frame so the viewer does not feel expected to copy a particular expression. Include natural fabric, warm timber and soft window light.

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Relaxed hands resting on a person’s lap while they sit in a supportive chair.

If You Do Not Want to Focus on Your Breathing

Choose one object near you.

It could be a cup, pen, stone, piece of fabric, tile, key, button or anything you can safely hold.

Look at it and describe only what is physically there.

For example:

“This is a blue cup.”

“The surface is smooth.”

“The handle is curved.”

“It feels cool in my hand.”

“There is a small mark near the bottom.”

You do not need to find meaning in the object.

You are giving your mind a simple, factual task.

If holding something is uncomfortable, leave it where it is and describe it from a distance.

You can also look for:


  • Three straight lines

  • Two round shapes

  • One soft surface

  • One object with writing on it

  • One colour that appears more than once

There is nothing you are meant to discover.

Just look, name and pause.

Give Your Body One Simple Job

When you feel panicky, sitting completely still may feel impossible.

You are allowed to move.

Choose one small movement.

Press Your Feet Down

Press both feet gently into the floor.

Hold the pressure for a few seconds.

Then let go.

Repeat two or three times.

Push Against a Wall

Place your hands flat against a wall.

Push gently without straining.

Notice the solid pressure beneath your hands.

Then release.

Walk Slowly to One Place

Choose one nearby place: a doorway, window, chair or bench.

Walk there slowly.

Stop.

Feel your feet.

You do not need to keep pacing unless the movement is helping.

Move Your Hands

Open and close your hands slowly.

Rub your thumb across each fingertip.

Hold a piece of fabric and notice its texture.

Choose the movement that asks the least from you.

The goal is not to make the feeling disappear immediately.

The goal is to give some of the restless energy a safe, contained place to go.

Image suggestion — Safe movement

A person shown from the shoulders down, gently pressing both hands against a warm timber wall. Their posture is relaxed rather than forceful. Use soft home lighting and avoid gym or exercise imagery.

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A person gently pressing their hands against a timber wall as a simple grounding movement.

Reduce What Your Body Has to Manage

You do not have to keep doing everything you were doing before the panic began.

For the next few minutes, make the environment simpler where possible.

You might:


  • Turn down a loud television or music

  • Move away from a busy room

  • Dim a harsh light

  • Loosen tight clothing

  • Sit near fresh air

  • Move away from strong smells

  • Take a small sip of water

  • Put your phone face down

  • Delay replying to messages

  • Avoid making important decisions

  • Ask someone to stay nearby without asking questions

You can say:

“I feel panicky. You do not need to fix it. Please stay nearby and keep things quiet.”

Or:

“I cannot explain properly right now. Please give me a few minutes.”

Or simply:

“Please sit with me.”

You do not owe anyone a detailed explanation while you are trying to steady yourself.

Do One Ordinary Thing

Choose one small, ordinary action that has a clear beginning and end.

You could:


  • Fill a glass with water

  • Fold one towel

  • Wash one cup

  • Put three objects back in place

  • Open a window

  • Sit outside for one minute

  • Brush your hair

  • Hold a warm drink

  • Put on comfortable socks

  • Feed an animal

  • Water one plant

Do not turn this into a list of jobs.

Choose one.

Complete it slowly.

Then stop.

An ordinary action can give the next few minutes a little structure when everything inside feels rushed or uncertain.

You can come back to this step anytime.

Image suggestion — One ordinary action

A calm kitchen or living space showing one simple task being completed, such as a glass being filled with water or one towel being folded. Keep the scene uncluttered, realistic and softly lit.

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A person slowly filling a glass of water as one small and manageable action.

A Five-Minute “Come Create With Me” Grounding Activity

This is not about producing good art.

You are not making something to impress anyone.

You are giving your hands one small, repeatable job while the rest of you catches up.

You can follow along, watch without participating, pause halfway through or leave and return later.

What You Can Use

Use anything you already have.

You might use:


  • Mosaic tiles

  • Scraps of paper

  • Buttons

  • Pebbles

  • Coins

  • Beads

  • Leaves

  • Pens or pencils

  • Small household objects

You do not need glue.

You do not need a finished design.

You do not need special materials.

Step One: Choose Five Pieces

Choose five objects or pieces.

Place them in front of you.

They do not have to match.

Step Two: Make One Line

Place the first piece down.

Pause.

Place the second piece beside it.

Pause again.

Continue until the five pieces form a line.

The line does not need to be straight.

Step Three: Move One Piece

Choose one piece and move it slightly.

Notice the sound it makes when it touches the surface.

Move another piece.

Keep your attention on one movement at a time.

Step Four: Add or Remove

Add one more piece if you want to.

Or take one away.

Both choices are valid.

You are allowed to change what you are doing.

You are allowed to stop.

Step Five: Let It Be Finished

Look at what is in front of you.

You do not need to improve it.

Say:

“This is enough for now.”

Then leave it as it is, put the pieces away or return to them later.

If anxious feelings tend to appear at similar times or around similar situations, you may begin to notice that slowly.

You do not have to analyse it today.

Image suggestion — Come Create With Me activity

An overhead view of hands slowly arranging a small line of colourful mosaic pieces, buttons, paper shapes and pebbles on a plain wooden table. Include only a few pieces so the scene feels manageable rather than busy. Use soft, warm light and natural textures.

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Hands arranging a simple line of mosaic pieces, buttons, paper shapes and pebbles on a wooden table.

Guided “Come Create With Me” Script

This section can be used as written webpage content, an audio recording or a gentle follow-along video.

Stay where you feel most supported.

You do not have to calm down before you begin.

You do not have to stop every thought.

For now, let your eyes find one object that is not moving.

Notice its shape.

Notice where it touches the surface beneath it.

Now choose one small piece or object.

You can use a tile, a piece of paper, a button, a stone, a pen or anything safe that is near you.

Place it in front of you.

There is nowhere special it needs to go.

Choose another piece.

Place it beside the first one.

Pause.

Feel the chair, floor or ground supporting you.

Choose one more piece.

Move slowly enough to notice your hand reaching, holding and placing.

Your thoughts may still be moving quickly.

They are allowed to be there.

Your hands only need to do this one small thing.

Pick up one piece.

Place it down.

Pause.

You can keep following.

You can stop.

You can watch without moving at all.

There is no correct amount to complete.

You are not trying to fix yourself.

You are giving this moment somewhere gentle to land.

Place one final piece when you are ready.

Look at what is in front of you.

It does not need to become anything else.

Let it be enough.

Let this minute be enough.

You can come back anytime.

Image suggestion — Guided session

A quiet creative table beside a window with a very small unfinished arrangement of mosaic pieces, a pencil, torn paper and a smooth stone. Include an empty chair, suggesting that the viewer is welcome to sit without showing a person in distress.

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An inviting chair beside a quiet table with mosaic pieces, paper, a pencil and a smooth stone.

If Your Thoughts Are Racing

Do not try to answer every thought.

You do not need to argue with your mind.

Choose one sentence and repeat it slowly:

“I am not solving that right now.”

“This thought can wait.”

“I am staying with the next small step.”

“I do not have to know what happens next.”

Then return to something physical:


  • The floor beneath your feet

  • The texture beneath your hand

  • The colour of an object

  • The sound nearest to you

  • The next piece you are placing

The thoughts may continue.

You do not have to make them silent before you are allowed to care for yourself.

If You Feel Trapped or Need to Leave

First, check whether you are physically safe.

You do not have to remain in a loud, crowded or overwhelming space simply to prove that you can.

Move towards a quieter place if it is safe to do so.

You might choose:


  • A bathroom

  • A hallway

  • A bench outside

  • Your parked car

  • A quieter shop aisle

  • A shaded area

  • A doorway

  • A chair near an exit

Try not to drive while you are dizzy, disoriented or unable to concentrate safely.

Once you reach the quieter place:


  1. Feel your feet.

  2. Find one still object.

  3. Notice one sound.

  4. Hold something solid.

  5. Decide only what you need for the next five minutes.

You can work out the rest later.

Image suggestion — Quieter place

A peaceful bench in a shaded garden or a quiet chair near an open doorway, with plenty of space and no crowds. The setting should feel accessible and ordinary rather than isolated or dramatic.

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A quiet bench in a shaded garden offering a calm place to pause.

When the Strongest Part Begins to Pass

You may feel tired, shaky, emotional, embarrassed or completely drained afterwards.

You have not failed.

Your body has been through an intense moment.

Do not rush to make sense of everything immediately.

Start with basic care.

You might:


  • Drink some water

  • Eat something simple if you have not eaten

  • Sit somewhere quiet

  • Change into comfortable clothing

  • Wash your face

  • Rest under a blanket

  • Spend a few minutes outside

  • Let someone know you need a quieter day

Choose one or two things.

You do not need to create a complete recovery plan.

A lot of people carry more than they realise.

You are allowed to notice what you need without judging yourself for needing it.

Image suggestion — Aftercare

A calm aftercare scene with a soft blanket, glass of water, simple snack, warm lamp and a small unfinished creative project nearby. Avoid making the setting look luxurious or unattainable.

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A soft blanket, water and a simple snack arranged beside a warm lamp and a small creative project.

A Quiet Way to Notice Patterns

You do not need to track every feeling.

You do not need to keep a detailed journal.

However, if these moments happen repeatedly, one short note may help you understand what makes things easier or harder.

After you feel steadier, you could write:

When did it happen?

Where was I?

What was happening just before it began?

What helped by even one percent?

That might look like:

“Tuesday afternoon. Busy supermarket. Very bright and noisy. Going outside helped a little.”

Or:

“Woke during the night. Had not eaten much that day. Sitting on the floor with the dog helped.”

You are not collecting evidence against yourself.

You are simply leaving small clues for your future self.

You may notice that the feeling builds gradually, arrives after several demanding days or appears around particular environments.

You can pay attention to that in your own time.

Image suggestion — Gentle pattern noticing

A simple open notebook with four short prompts written on the page, beside a pencil, cup of tea and small mosaic heart. Keep the page spacious and avoid showing long lists, charts or clinical tracking forms.

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An open notebook with simple prompts for noticing what happened and what helped.

When It May Be Time to Ask for More Support

You do not need to wait until things become unbearable.

Consider speaking with a doctor or another trusted health professional if:


  • These episodes are happening frequently

  • You are worried about the physical symptoms

  • The symptoms have changed

  • You have started avoiding many places or activities

  • You are struggling to sleep, eat, work or complete everyday tasks

  • Fear of another episode is taking over large parts of your day

  • The strategies on this page are no longer enough

You do not need to arrive with the right words.

You can say:

“I have been having episodes where my heart races, I feel frightened and I struggle to breathe or think clearly. I would like help understanding what is happening.”

You can also show someone this page rather than explaining everything from the beginning.

Asking for support does not mean you have failed to handle it yourself.

When You Need Immediate Human Support

If you are in immediate danger, believe you may seriously harm yourself or someone else or need urgent medical assistance, call Triple Zero on 000.

If you are in Australia and feel overwhelmed, unable to cope or need someone to stay with you through the moment, Lifeline is available 24 hours a day.

Call Lifeline: 13 11 14

Text Lifeline: 0477 13 11 14

You do not need to be certain that your situation is “bad enough” before reaching out.

Image suggestion — Support options

A calm flat lay of a notebook titled “Support Options,” a phone resting nearby, a soft lamp, a cup of tea, tissues, a small mosaic heart and a card reading, “You are allowed to ask for help.” Use warm neutral tones and avoid fear-based imagery.

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A phone beside a notebook titled “Support Options” and a card reading “You are allowed to ask for help.”

Frequently Asked Questions

What if I Cannot Slow My Breathing?

Stop trying to control it.

Open your eyes and focus on something outside your body.

Describe an object, press your feet into the floor, hold a textured item or name three things that are not moving.

Breathing exercises are only one option.

What if Grounding Does Not Make the Panic Disappear?

Grounding is not a test.

The feeling does not have to disappear for the exercise to have been worthwhile.

It may simply give you one stable thing to hold onto while the intensity gradually changes.

You can change techniques, ask someone to stay nearby or seek additional support.

What if I Am Not Sure Whether It Is Anxiety or a Medical Problem?

Seek medical help.

Do not dismiss new, severe or worsening physical symptoms as anxiety.

Call Triple Zero on 000 for severe or worsening chest pain, serious breathing difficulty, fainting, collapse or another possible medical emergency.

Do I Need Art or Mosaic Supplies?

No.

You can use paper, pens, coins, buttons, pebbles, household objects or nothing at all.

You can also watch the guided activity without participating.

What if I Cannot Finish the Activity?

You do not need to finish it.

Stopping is allowed.

Leaving one piece on the table is still participation.

Watching for 30 seconds is still participation.

Can I Return to This Page During Future Anxious Moments?

Yes.

You can save the page and return directly to the 60-second grounding step, the breathing alternative or the Come Create With Me activity.

You do not need to read the entire page every time.

You Only Need One Small Next Step

You do not have to fix everything right now.

You do not have to understand every feeling.

You do not have to force yourself to calm down.

Choose one small thing:

Feel your feet.

Find one still object.

Hold something solid.

Place one piece down.

Take one gentle breath.

Ask someone to stay nearby.

That is enough for this moment.

You can pause.

You can return.

You can begin again whenever you need to.

Primary button text

Begin a Gentle Come Create With Me Session

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Choose Another “What to Do When…” Guide

Small text beneath buttons

Follow along, simply watch, pause whenever you need to or return another day.

Image suggestion — Closing image

A close-up of one colourful mosaic piece placed on a plain surface with a few pieces nearby, soft morning light and plenty of empty space. Include a small handwritten card reading, “One small thing is enough.”

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One colourful mosaic piece beside a card reading “One small thing is enough.”

Important Information

This page provides general, supportive information and simple activities for moments of anxiety or panic.

It does not diagnose a condition, replace medical care or provide emergency treatment.

Seek urgent medical assistance for severe, unfamiliar or worsening physical symptoms.

Speak with a qualified health professional if anxiety or panic is repeatedly affecting your wellbeing or everyday life.