Breathe in slowly through your nose for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat slow breathing for several minutes
Put both feet flat on the floor
Press your hands together or hold something cold
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Relax your shoulders and jaw
Unclench your hands
Sit down in a safe, quiet place
Sip cold water slowly
Remind yourself: “This will pass”
Remind yourself: “I am safe right now”
Avoid caffeine, alcohol, and nicotine
Loosen tight clothing
Focus on one object in the room
Count backward from 100 by 3s
Walk slowly if you need to move
Call or text someone you trust
Use prescribed anxiety medication only as directed
Seek urgent help if you have chest pain, fainting, trouble breathing, or think you may be in danger