My action plan
When we’re feeling very anxious, it can be difficult to think clearly. It can be helpful to have an action plan to turn to in the moment. You can think of an action plan as a positive way of talking to yourself and reminding yourself you’ll be OK.
Here is an action plan many people find helpful.
You can change this action plan in any way that works for you.
Rather than use a fan, you might cool your face with a damp cloth, for example.
Or your plan might include taking attention away from your breathing. Here are some ideas:
Reading a book
Stroking your pet
Watching birds outside
Running cold water over your hand in the sink
Colouring or doing puzzles in a book or on an App
Looking through photos on your phone or in an album
Shaking up a snow globe and watching the flakes settle
Planning dinners for the week, making a shopping or ‘to do’ list
Counting sheep, counting backwards or simply thinking of random numbers
Challenge yourself to name 15 girls or boys names beginning with C (or another letter) or animals beginning with that letter
Write down your personal action plan on a piece of card or a sticky note. You can carry it with you or just keep it nearby, so it’s there when you need it.
Other strategies
Click to find out about useful strategies for breaking the Thinking cycle.
This website describes some practical ways to help you manage day-to-day long-term breathlessness. It has useful information for people with lung conditions, their carers, and the health professionals supporting them.
If your breathing is getting rapidly worse or you have new symptoms, it is important to seek prompt medical review or call 000. This website is not designed for people who have a new undiagnosed breathing problem or a sudden deterioration. It is not a substitute for medical assessment.