Anxiety & Wellbeing

Feeling anxious, panicky or overwhelmed? You are not alone — and there are simple, evidence-based techniques you can use right now to settle your nervous system. This page walks you through the grounding and breathing tools our clinical team recommends.

The 4-7-8 breathing technique

Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. This paced breathing slows a racing heart and signals safety to the brain. Repeat three to four cycles.

The 5-4-3-2-1 grounding method

When panic pulls your focus inward, this brings it back to the room around you:

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Remember: a panic attack always passes

A panic attack typically peaks within about 10 minutes and settles within 20 to 30 minutes. Remind yourself: "This is a physical response. It is uncomfortable, but it is temporary, and I am safe."

When to seek help

If anxiety or panic attacks are becoming frequent or are affecting your day-to-day life, please reach out. Effective talking therapies and treatments are available. Book an appointment with Walton Surgery, or call us on 01255 674373. In a mental-health crisis, call NHS 111 and select the mental-health option, or contact the Samaritans free on 116 123.