Slow your breathing: inhale 4 seconds, exhale 6 to 8 seconds
Unclench your jaw, shoulders, hands, and stomach
Plant both feet firmly 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
Hold something cold
Splash cold water on your face
Step outside or change rooms
Reduce noise and bright light
Sit down and support your back
Stretch your neck, shoulders, and legs
Walk slowly
Sip water
Eat something small if you have not eaten
Avoid caffeine, nicotine, and stimulants
Put your phone away for a few minutes
Repeat a calming phrase
Focus on one simple task
Exhale longer than you inhale
Tighten and release muscle groups
Listen to slow music
Use a weighted blanket or firm pressure
Talk to a trusted person
Write down what is happening
Remind yourself you are safe right now
Sleep and rest as much as possible
Seek professional help if it happens often or feels unmanageable