Quick Answer
An anxiety plan between appointments is a short written guide for what to do when anxiety or panic spikes: coping steps to try first, signs that mean you should contact the office, and when to use 988 or 911. Making it with your clinician ahead of time means you don't have to decide under pressure.
Understanding anxiety Emergency Plan Between Appointments
Between appointments, anxiety can surge because of a stressful event, poor sleep, a missed dose or no clear reason at all. In the moment, it can be hard to think clearly about what to do. A plan written in advance, when you’re calm, takes the guesswork out. It lists the steps that tend to help you, the signs that mean it’s time to reach out, and the numbers to call. Keeping it on your phone and on paper means it’s always close. This guide is part of our New York anxiety guide.
A good plan has levels. The first covers the familiar spikes and panic attacks you know how to ride out. The second covers situations that need your clinician, like side effects or anxiety that keeps building over days. The third covers emergencies, when crisis services come first. The 988 Suicide & Crisis Lifeline offers free, confidential support 24 hours a day by call, text or chat. Our guide on measuring panic explains how attacks are tracked between visits.
For New Yorkers whose anxiety spikes on a crowded platform or late at night, knowing the next step ahead of time matters. According to the NYC Health Department, about a quarter of adult New Yorkers received any mental health treatment in the past year. Secure video visits anywhere in New York can make it easier to start care without a commute or a long search.
Panic attack coping steps, knowing when to call the office, and having crisis resources ready are the three parts of a good plan.
Building the plan with your clinician
Your clinician can help you choose coping steps that fit your symptoms, identify your personal warning signs, and decide what counts as a level two or level three situation for you. Some plans include a trusted person to call, a quiet place to go, or specific therapy skills. Review the plan at follow-ups and update it as you learn what works. A plan you helped write is one you’re more likely to use.
Warning signs to include
Personal warning signs often include sleeping poorly several nights in a row, avoiding places you’d been handling, increased checking or reassurance-seeking, drinking more, or feeling hopeless. Writing yours down helps you notice them early. Early action often means a smaller setback. Share your warning signs with someone close to you if you’re comfortable. They may notice changes before you do.
Anxiety Emergency Plan Between Appointments at a glance
| Level | What it looks like | What to do |
|---|---|---|
| Level 1 | A spike or panic attack you’ve had before | Use your coping steps |
| Level 2 | Anxiety worsening over days, side effects | Contact the office |
| Level 3 | Thoughts of suicide or feeling unsafe | Call or text 988, or call 911 |
Coping steps for a spike
Many people find a short sequence works: notice the feeling and name it as anxiety or panic, slow your breathing with a longer exhale, ground yourself by describing what you can see and hear, and remind yourself that panic peaks and passes. Moving to a quieter spot, if possible, can help. Avoid adding caffeine or alcohol. Write down what happened afterward so you can review it with your clinician. The same steps get easier with practice.
When to contact the office
Reach out if side effects are hard to manage, if anxiety has been steadily worsening for several days, if panic attacks are becoming more frequent, or if you’ve missed doses and aren’t sure what to do. Also reach out if you’re running low on medication. Many questions can be handled between visits without waiting for the next appointment. For anything urgent or involving safety, use crisis services instead. Our guides on the follow-up schedule and crowd and transit anxiety cover related topics.
Between-visit support for New York patients
Your plan should include the office contact details and the reminder that video visits require you to be in New York or South Carolina. Visits run by secure video anywhere in New York, while you’re physically in the state. The practice is in-network with Aetna and Cigna; confirm your New York plan with the office, and see self-pay fees on the Good Faith Estimate page.
Crisis resources in New York
Call or text 988, or chat at 988lifeline.org, anytime for crisis support. The NYC Health Department notes 988 counselors are available by phone in over 200 languages. If you’re in immediate danger, call 911 or go to the nearest emergency room. Outpatient psychiatry isn’t set up for emergencies, so these services come first. Once you’re safe, contact the office to arrange follow-up.
After a hard episode
After a bad spike or panic attack, take time to rest and recover. Later, review what happened: what triggered it, what helped, and what you might try next time. Share the notes at your next visit. Many people find that each episode they get through builds confidence for the next. If episodes are becoming more frequent, contact the office sooner.
Key Takeaways
- A written plan reduces the need to make decisions during a spike.
- Coping steps like slow breathing and grounding help many people ride out panic.
- Contact the office for side effects, worsening anxiety or medication questions.
- Call or text 988 for crisis support, or call 911 for immediate danger.
The Bottom Line
Anxiety Emergency Plan Between Appointments is common and treatable, and careful care can make daily life feel more manageable.
Frequently Asked Questions
What should be in an anxiety plan between appointments?
A good plan includes coping steps that help you during spikes, your personal warning signs, when to contact the office, and when to use 988 or 911. It should list the office contact details and crisis numbers. Many plans also name a trusted person to call. Writing it when you're calm makes it easier to use when you're anxious. Keep it on your phone and on paper.
What can I do during a panic attack?
Many people find it helps to name the feeling as panic, slow their breathing with a longer exhale, and ground themselves by describing what they see and hear. Reminding yourself that panic peaks and passes can reduce fear. Moving somewhere quieter may help. Avoid caffeine and alcohol. Chest pain or trouble breathing that's new or different should be treated as a medical emergency.
When should I call the office instead of waiting?
Contact the office if side effects are hard to manage, anxiety has been worsening for several days, panic attacks are becoming more frequent, or you're unsure about missed doses. Let the office know if you're running low on medication. Many issues can be handled between visits. For thoughts of suicide or immediate danger, use 988 or 911 instead. Don't wait until the next appointment if you're struggling.
When should I call 988 or 911?
Call or text 988 if you have thoughts of suicide, feel unable to stay safe, or are in severe emotional distress. You can also chat at 988lifeline.org. Call 911 or go to the nearest emergency room if you're in immediate danger. These services are available 24 hours a day. Once you're safe, contact the office for follow-up.
How often should I update my anxiety plan?
Review your plan at follow-up visits, especially after a hard episode or a change in treatment. Add coping steps that worked and remove ones that didn't. Update contact details as needed. Your warning signs may change as you improve. A current plan is more useful than a perfect one.
Does the plan work if I'm traveling outside New York?
Your coping steps and 988 work anywhere in the United States. Video visits with the practice require you to be physically in New York or South Carolina, so plan appointments around travel. If you need help while away, use local crisis services or urgent care. Bring enough medication for your trip. Tell the office about travel ahead of time.
Where to go from here
- Right now, if you're not safe
- Call or text 988, or call 911.
- If you'd like an evaluation
- See how scheduling and telehealth work on the new patient page.
- If you want to keep reading
- Return to our guide to anxiety care in New York for more guides. For more help preparing and finding care, see NIMH’s tips for talking with your health care provider.
How We Reviewed This Page
Written by Steven Lockhart of Health Marketing Group and clinically reviewed by Gabriella I. Farkas, MD PhD, a board-certified psychiatrist. Clinical information comes from the sources listed below, and the page is reviewed every 180 days or when guidance changes.
What’s new: September 29, 2026. Page published.
References
- National Institute of Mental Health. Generalized Anxiety Disorder: What You Need to Know. https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad
- National Institute of Mental Health. Publications About Panic Disorder. https://www.nimh.nih.gov/health/publications/panic-disorder-listing
- NYC Health Department. The State of Mental Health of New Yorkers (2024). https://www.nyc.gov/assets/doh/downloads/pdf/mh/state-of-mental-health-new-yorkers.pdf
- 988 Suicide & Crisis Lifeline. https://988lifeline.org/
- Tips for talking with your health care provider. https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider