Slow your breathing: inhale through the nose, exhale longer than you inhale
Unclench your jaw, shoulders, and hands
Plant both feet on the floor
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Splash cold water on your face
Hold something cold in your hands
Step away from the stressor if possible
Reduce noise, light, and stimulation
Sit down and support your back
Stretch your neck, shoulders, and arms
Take a short walk
Drink water slowly
Eat something light if you have not eaten
Repeat a calming phrase to yourself
Focus on one simple task at a time
Avoid caffeine, nicotine, and alcohol
Get regular sleep
Exercise regularly
Practice mindfulness or meditation
Journal what triggered the response
Talk to a trusted person
Seek professional help if it happens often or feels overwhelming