Plan a short calm-down sequence for an anxious moment

Help me plan a short calm-down sequence.

What sometimes helps a little: [breathing, walk, cold water, text someone]
Where I usually am: [home, work, public]
Minutes I can take: [number]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A 3–5 step sequence using what I've said helps.
2. A one-line card version for my phone.
3. When this is not enough: GP, NHS 111, Samaritans on 116 123, or call 999 if in immediate danger.
4. NHS Every Mind Matters / mental health pages pointer.
5. Explicit: not therapy or a diagnosis.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.