Anxiety Emergency
by @howtousehumans
Immediate anxiety management techniques and crisis resources. Use when someone is having a panic attack, severe anxiety, can't calm down, feels overwhelmed,...
clawhub install anxiety-emergencyπ About This Skill
name: anxiety-emergency description: >- Immediate anxiety management techniques and crisis resources. Use when someone is having a panic attack, severe anxiety, can't calm down, feels overwhelmed, or needs immediate grounding techniques. metadata: category: crisis tagline: >- Grounding techniques, breathing exercises, and crisis resources for when anxiety becomes unmanageable β real tools, not platitudes display_name: "Anxiety Emergency Plan" submitted_by: HowToUseHumans last_reviewed: "2026-03-18" openclaw: requires: tools: [calendar, filesystem] install: "npx clawhub install howtousehumans/anxiety-emergency"
Anxiety Emergency Plan
When anxiety hits hard, you can't think clearly enough to Google "how to calm down." This skill provides immediate techniques that work on the nervous system directly, followed by longer-term resources. Based on clinical anxiety management protocols. Crisis hotlines and therapy resources listed are US-specific β adapt for your country.
``agent-adaptation
Localization required β crisis hotlines and therapy resources are US-specific.
Agent must follow these rules when working with non-US users:
Sources & Verification
When to Use
Instructions
SAFETY CHECK β Read This First
STOP. Before proceeding, the agent MUST ask:
> "Are you in immediate danger of hurting yourself or someone else?"
Agent action: Ask this question explicitly. Do not skip it. Do not assume the answer.
Step 1: If anxiety is happening RIGHT NOW
Speak calmly and simply. Don't explain theory. Give one instruction at a time.
Box Breathing (works in 60 seconds): BREATHE WITH THIS PATTERN:
Inhale...... 4 seconds Hold......... 4 seconds Exhale...... 4 seconds Hold......... 4 seconds
Repeat 4 times.
Your heart rate will slow. This is physiology, not willpower.
5-4-3-2-1 Grounding (for dissociation/derealization):
This forces your brain back into the present moment.
Cold water reset:
Put cold water on your wrists and the back of your neck
Or hold an ice cube in each hand
This activates the dive reflex and slows your heart rate Step 2: After the acute phase passes
Once breathing is more normal (usually 5-15 minutes):
β‘ Drink water β anxiety dehydrates you β‘ Eat something small if you haven't eaten β‘ Move to a different room or space β‘ Tell one person what happened (text is fine) β‘ Write down what you were thinking/feeling right before it hit β This helps identify triggers over time
Step 3: Build an anxiety toolkit
For ongoing anxiety management:
Morning: β‘ No phone for first 30 minutes β‘ 5 minutes of box breathing β‘ Write 3 things you're anxious about β next to each, write one action you can take about it today
During the day: β‘ Set a "worry window" β 15 minutes where you're ALLOWED to worry. Outside that window, write it down for later. β‘ Movement every 2 hours β even a 5 minute walk β‘ Limit caffeine after noon
Evening: β‘ "Brain dump" β write everything in your head onto paper β‘ No news/social media 1 hour before bed β‘ 4-7-8 breathing: inhale 4s, hold 7s, exhale 8s (promotes sleep)
Step 4: Find affordable professional help
1. Open Path Collective (openpathcollective.org) β $30-$80/session with licensed therapists
2. NAMI Helpline: 1-800-950-NAMI β Free peer support and local resource navigation
3. Community mental health centers β Sliding scale fees based on income β Search: "[your county] community mental health center"
4. University training clinics β Sessions with supervised grad students for $5-$30 β Search: "[university near you] psychology training clinic"
5. Your employer's EAP (Employee Assistance Program) β Usually 3-8 free sessions, confidential β Ask HR for the number
6. Crisis resources (immediate): β 988 Suicide & Crisis Lifeline (call or text 988) β Crisis Text Line: text HOME to 741741 ``
If This Fails
If anxiety does not reduce after completing Steps 1-2:
1. Call 988 (Suicide & Crisis Lifeline) β trained counselors available 24/7 2. Text HOME to 741741 (Crisis Text Line) if calling feels too hard 3. Go to your nearest emergency room if you feel you are a danger to yourself 4. Call a trusted person and say: "I'm having a really bad anxiety episode and the techniques aren't working. Can you stay on the line with me?" 5. Do not stay alone if anxiety is accompanied by thoughts of self-harm
This skill provides coping techniques, not treatment. If anxiety episodes are recurring, professional help is not optional β it is necessary.