When anxiety hits, the first 60 seconds can feel like the hardest part.

That initial rush of adrenaline, the tight chest, the racing thoughts, and the urge to panic can quickly turn a spike of anxiety into a full spiral.

In this episode, I break down a simple response you can use in the moment to stop adding fuel to the fire. You’ll learn what to do in the first minute, what not to do, and how to respond in a calmer way without turning it into a big complicated process.

I also share one quick breathing tool you can use to help take the edge off the adrenaline, so you can steady yourself and stay with the moment instead of feeding the fear.

If you want a practical episode you can come back to whenever anxiety spikes, this one is for you.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

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Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

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You can find free anxiety support and resources at
www.rossrolph.com