Emergency Anxiety Resource Guide

Emergency Anxiety Support & Nervous System Regulation Tools

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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.