Emergency Anxiety Support & Nervous System Regulation Tools
PART 1: EMERGENCY RESOURCES GUIDE
Immediate Crisis Support
988 Suicide & Crisis Lifeline
- Call or text 988 (24/7)
- Chat at 988lifeline.org
- Available in English and Spanish
- Free, confidential support
Crisis Text Line (International)
- Text HOME to 741741
- Connect with a trained counselor
- Available 24/7
- Free service
Emergency Services
- Call 911 for immediate medical emergencies
- Ask for a CIT (Crisis Intervention Team) officer if available
- State "mental health emergency" for appropriate response
Online Support Communities
- NAMI Connection Groups (Online)
- Anxiety and Depression Association of America Peer-to-Peer Online Support
- 7 Cups of Tea (24/7 listening support)
How to Locate Local Emergency Resources
- Search Online for “Local Crisis Center”
- Head to Your Nearest Local Emergency Room
- Search Online for “Mobile Crisis Unit”
- Search Online for “Local Warm Line”
Regional Crisis Lines
North America
- United States: National Suicide Prevention Lifeline 1-800-273-8255 (Available 24/7) Spanish: 1-888-628-9454
- Canada: Canada Suicide Prevention Service 1-833-456-4566 (24/7) Quebec: 1-866-277-3553
Europe
- United Kingdom: Samaritans 116 123 (Available 24/7) [email protected]
- Germany: TelefonSeelsorge 0800-111-0111 or 0800-111-0222
- France: SOS Amitié 01-45-39-40-00
Asia-Pacific
- Australia: Lifeline 13 11 14 (24/7)
- Japan: TELL Lifeline 03-5774-0992 (9am-11pm)
- New Zealand: Lifeline Aotearoa 0800 543 354 (24/7)
Online Emergency Resources
Crisis Apps
- Calm Harm: Free app for managing urges to self-harm
- Clear Fear: Anxiety management tools and techniques
- What's Up?: Free app for coping with anxiety, depression, and stress
PART 2: QUICK REGULATION TOOLS
- Immediate Grounding Practices
The 5-4-3-2-1 Field Reset
- See 5 things in your environment
- Feel 4 things touching your body
- Hear 3 distinct sounds
- Smell 2 different scents
- Taste 1 thing or notice your mouth
Emergency Anchor Points
- Press feet firmly into ground
- Feel chair/surface supporting you
- Place hand on heart center
- Notice points of contact with environment
- Focus on stable objects in room
- Quantum Coherence Practices
60-Second Field Reset
- Place one hand on heart, one on belly
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 6 counts
- Hold for 2 counts
- Repeat for 60 seconds
Quick Energy Field Boundary
- Stand or sit comfortably
- Imagine a bubble of light around you
- Make it closer or farther as needed
- Notice how your body responds
- Adjust until you feel safer
- Nervous System Regulation
Immediate Vagal Tone Reset
- Hum or sing a simple tune
- Make "voo" sound on exhale
- Gentle shoulder rolls
- Side-to-side head movements
- Face muscle relaxation
Quick Physical Resets
- Press hands together firmly
- Squeeze and release fists
- Stomp feet rhythmically
- Touch thumb to each finger
- Cross and uncross midline
- Time-Field Stabilization
Present Moment Anchors
- Notice three things that are "right now"
- Name current date and time
- State "I am here now" while touching something
- Focus on immediate surroundings
- Track current sensory experiences
PART 3: LOCATE LOCAL SUPPORT SERVICES
**Only once safe & stable**
Professional Support Network
Mental Health Professionals
- Trauma-Informed Therapists
- Somatic Practitioners
- Integrative Medicine Practitioners
- Anxiety Recovery Coaches
Complementary Care
- Acupuncturists
- Bodyworkers
- Energy healers
- Nutritionists
- Movement specialists
- Quantum Health Coaches
Support Groups & Classes
- Anxiety Support Groups
- Mindfulness Classes
- Trauma-Informed Yoga
- Qigong/Tai Chi
- Art Therapy Groups
Online Resources & Apps
Recommended Apps
- Insight Timer (meditation)
- Calm or Headspace
- Breathwork
- Anxiety Tracker
- Safe Place (grounding tools)
Online Educational Resources
- Dr. Ritter's Courses
- Free Mood & Mitochondria Webinar
Suggested Daily Support Structure
Morning Support
- First response tools
- Gentle movement practices
- Field reset exercises
- Nervous system check-in
Evening Support
- Calming practices
- Sleep preparation
- Field clearing
- Gratitude Practice
- Reflection &/or Planning Tomorrow Journaling
Important Reminders
When Using These Tools
- Start with what feels manageable
- There's no "wrong" way to use them
- Adapt them to your needs
- Notice what helps most
- Keep emergency numbers accessible
Signs to Seek Immediate Help
- Thoughts of self-harm
- Feeling unsafe
- Unable to care for basic needs
- Severe physical symptoms
- Disconnection from reality
Your Safety Plan
- Keep this guide accessible
- Share with trusted support people
- Post emergency numbers visibly
- Have backup contacts ready
- Know your nearest emergency room
Important Notes
- If you are experiencing thoughts of suicide or severe crisis, call emergency services (112 in EU, 911 in US, 999 in UK) immediately
- All listed hotlines are confidential and staffed by trained professionals
- Don't wait until crisis point to seek help - reach out early
- Keep this resource sheet easily accessible
- Share with trusted friends or family members who can support you
Remember: You are not alone. Help is always available, 24 hours a day, 7 days a week.
This handout is provided as general information and is not medical advice. Always consult with your healthcare provider about your specific needs. Always verify these numbers and resources in your region as contact information may change. This list is not exhaustive, and many countries have additional local resources available.
©2024 Quantum Mental Health - Dr. Kelli Ritter
