Slow your breathing: inhale 4 seconds, exhale 6 to 8 seconds
Unclench your jaw, shoulders, and hands
Ground yourself with the 5-4-3-2-1 method
Splash cold water on your face
Hold an ice cube or cold drink
Step outside or change rooms
Walk briskly for 5 to 10 minutes
Reduce caffeine, nicotine, and energy drinks
Drink water
Eat something light if you have not eaten
Focus on one small task at a time
Repeat a calming phrase
Limit checking your phone or news
Sit with both feet on the floor
Stretch your neck, shoulders, and back
Use a guided breathing or meditation app
Call or text someone you trust
Write down what is worrying you
Remind yourself the feeling will pass
Seek urgent help if you feel unsafe or may harm yourself