URMS Publishing • Mental Health Architecture
Form #GK-AX01 • Personal Emergency Action Protocol
My Personal Anti-Anxiety Playbook
Framework by Grace Keys • Author of Stop Overthinking, Start Doing
Protocol Owner:
Emergency Floor:
60-Second De-escalation
1 My Top 2 Early Anxiety Warning Signs (Catch the Surge Early)
Somatic or Cognitive Pre-Cues
A.
B.
2. My 3-Tier Targeted Intervention Protocol
When My Body Is Racing (Somatic Surge • Fast Pulse, Shallow Breathing)
60–90 Seconds
→ I Will:
Proven Options: Splash ice water on face • 4-7-8 Breathing • 2 Physiological Sighs • 2-min brisk walk.
When My Thoughts Catastrophize (Cognitive Spiral • "What if everything fails?")
2–5 Minutes
→ I Will:
Proven Options: 2-minute unfiltered brain dump • Worst/Best/Likely Matrix • Say: "I notice my brain is narrating."
When I Am Frozen (Executive Dysfunction • Paralyzed, Doom-Scrolling)
Instant Action
→ I Will:
Proven Options: 60-second micro-step • Change physical room immediately • Drop to Basecamp: 5-minute timer sprint.
3. My Reality-Grounding Lifeline Person
Objective Sanity Anchor
Name:
Phone:
Grounding Rule: "When in doubt, speak to your reality check before making any major emotional decisions."