Get regular sleep and keep a consistent sleep schedule
Eat balanced meals and stay hydrated
Exercise regularly (walks, stretching, or workouts you enjoy)
Limit alcohol and avoid non-prescribed drugs
Reduce caffeine if it worsens anxiety or sleep
Practice stress-reduction techniques (deep breathing, progressive muscle relaxation, mindfulness)
Set realistic daily goals and break tasks into smaller steps
Maintain social connections and reach out to trusted people
Join supportive groups or communities with shared interests
Spend time in nature or outdoors when possible
Create a calming routine for the start and end of the day
Limit exposure to distressing content and reduce screen time before bed
Keep a journal to process thoughts and track triggers and progress
Challenge unhelpful thoughts using positive, realistic alternatives
Use coping skills during difficult moments (grounding, cold water splash, sensory focus)
Manage responsibilities by prioritizing and saying no when needed
Seek therapy or counseling when symptoms persist or interfere with daily life
Talk to a primary care clinician if physical symptoms or medication side effects are involved
Consider medication only with a qualified healthcare professional
Build a “support plan” listing who to contact and what helps during crises
Practice self-compassion and avoid harsh self-criticism
Engage in activities that provide meaning, purpose, or enjoyment
Reduce isolation by scheduling regular check-ins with others
If in crisis, contact local emergency services or a crisis hotline immediately