In today’s fast-paced world, anxiety can strike at any moment—sometimes suddenly and overwhelmingly. Whether you are facing an unexpected crisis, a panic attack, or simply feeling consumed by worry, knowing a few first aid steps for anxiety can help you regain control. At Sindh Integrated Emergency & Health Services (SIEHS), we recognize that mental health is just as important as physical health. Therefore, our 1123 helpline is dedicated to providing both medical and mental health assistance, whenever you need it most.
Anxiety can show itself in different ways, such as:
Recognizing these symptoms early is the first step; however, learning how to respond can make the difference between escalation and calm.
The simplest yet most powerful tool is your breath. For example, practice the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. As a result, your body’s stress response slows, and calmness gradually returns.
In addition, you can use the 5-4-3-2-1 technique:
This technique, moreover, reconnects your mind to the present and reduces racing thoughts.
Anxiety often creates physical tension. Therefore, try progressive muscle relaxation—tighten and then release each muscle group from your toes to your head.
Meanwhile, remember you do not have to go through anxiety alone. Reach out to a trusted friend, family member, or professional. Most importantly, the SIEHS 1123 helpline is here to provide confidential mental health support across Sindh.
If possible, step away from a stressful environment. Listen to calming music, sip water slowly, or sit quietly until symptoms settle.
Sometimes, however, anxiety becomes frequent, interferes with daily life, or leads to panic attacks. In such cases, it is important to seek professional care. At SIEHS, we not only provide emergency help but also ongoing mental health support through trained professionals.
By dialing 1123, you can connect with counselors and doctors ready to guide you—whether in moments of panic or as part of a longer-term treatment plan.
Anxiety can feel overwhelming, but with the right first aid techniques, you can take back control of your body and mind. Always remember: you are not alone in this. Support is only one call away.
👉 For immediate medical or mental health assistance, call SIEHS 1123 today.
