The Anxiety Fire Drill

Your 7-Minute Plan to Stop the Spiral Before It Starts

Robert Duane McDonald

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English

Jstone Publishing
03 September 2025

Psychotherapy; Coping with anxiety & phobias

Summary
Details

Are You Tired of Being Hijacked by Anxiety?

It hits when you least expect it-the racing heart, the tight chest, the overwhelming dread. When the anxiety spiral begins, telling yourself to ""just calm down"" doesn't work. You can't think your way out of a panic attack because your rational brain is offline.

You need a practical, immediate plan to stop the spiral before it takes control.

The Anxiety Fire Drill is a concise, 7-minute action plan designed to interrupt acute anxiety and panic using scientifically proven techniques. This is not a long book filled with theory. It is an emergency toolkit for immediate stress relief.

If you struggle with overthinking, catastrophic thoughts, or sudden waves of panic, this guide provides the exact steps to calm your nervous system and regain clarity-fast.

Inside this rapid-action guide, you will discover:

The ""Anxiety Hijack"" Explained:

Why your body reacts this way and why you must use your body-not your mind-to stop the panic first.

The Physiological Sigh:

The fastest way to calm your nervous system in under 60 seconds (this is not just deep breathing).

The 5-4-3-2-1 Grounding Method:

A powerful technique to pull your mind out of the ""what-ifs"" and anchor you to the present moment.

The CBT ""Fact Check""

A simple 2-minute exercise to challenge catastrophic thoughts and distinguish between facts and fears.

The ""Zoom Out"" Technique:

How to instantly gain perspective when a problem feels overwhelming.

The ""One Next Step"" Method:

How to break the paralysis of overwhelm and move into action.

Stop the fear of fear. Learn how to manage your physiological responses and take back control.

By: Robert Duane McDonald
Imprint: Jstone Publishing
Dimensions: Height: 229mm, Width: 152mm, Spine: 4mm
Weight: 109g
ISBN: 9781923604261
ISBN 10: 1923604260
Pages: 74
Publication Date: 03 September 2025
Audience: General/trade , ELT Advanced
Format: Paperback
Publisher's Status: Active