Slow your breathing: inhale for 4, exhale for 6 to 8
Exhale longer than you inhale
Unclench your jaw
Drop your shoulders
Relax your 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
Hold something cold
Splash cold water on your face
Take a short walk
Stretch your neck, shoulders, and arms
Sip water slowly
Reduce noise and bright light
Sit or lie down in a safe place
Repeat a simple phrase to yourself
Focus on one task at a time
Avoid caffeine and stimulants
Eat something light if you have not eaten
Call or text someone you trust
Use a weighted blanket if it helps
Try progressive muscle relaxation
Get fresh air
Sleep if you are exhausted
Seek professional help if it keeps happening