Slow your breathing: inhale 4 seconds, exhale 6 to 8 seconds
Unclench your jaw, shoulders, and hands
Plant both feet on the floor
Name 5 things you can see
Hold something cold
Splash cold water on your face
Step outside for fresh air
Sit down and lean back
Repeat a calming phrase silently
Count backward from 100 by 7s
Focus on one object in the room
Drink a glass of water
Reduce noise and bright lights
Put your phone away for a few minutes
Stretch your neck, shoulders, and arms
Walk slowly for 5 to 10 minutes
Eat a small snack if you have not eaten
Avoid caffeine, nicotine, and alcohol
Write down the main worry
Break the next step into one small action
Call or text someone you trust
Use grounding by naming 4 things you feel
Take a warm shower or bath
Try a guided breathing exercise
Remind yourself the feeling will pass
Seek urgent help if you feel unsafe