Slow your breathing
Inhale for 4 counts
Exhale for 6 counts
Relax your shoulders
Unclench your jaw
Notice five things you can see
Notice four things you can touch
Notice three things you can hear
Notice two things you can smell
Notice one thing you can taste
Drink a glass of water
Step away from the stressful situation
Take a short walk
Stretch your body
Reduce caffeine
Eat something if you have not eaten
Sleep enough
Keep a regular routine
Write down what is worrying you
Challenge anxious thoughts
Focus on what you can control
Break tasks into smaller steps
Limit doomscrolling
Talk to someone you trust
Use calming music
Practice meditation
Exercise regularly
Spend time outdoors
Avoid alcohol and drugs
Set boundaries
Seek professional help if anxiety is severe or persistent