Inhale slowly through your nose for 4 counts
Exhale slowly through your mouth for 6 counts
Repeat deep breathing for 2 to 5 minutes
Ground yourself by naming 5 things you see
Name 4 things you can touch
Name 3 things you hear
Name 2 things you smell
Name 1 thing you taste
Relax your shoulders and unclench your jaw
Put both feet flat on the floor
Hold a cold drink or splash cold water on your face
Step outside for fresh air
Walk briskly for a few minutes
Stretch your neck, shoulders, and hands
Sip water slowly
Reduce noise and bright screens
Focus on one small task at a time
Repeat a calming phrase to yourself
Avoid caffeine and nicotine
Call or text someone you trust
Use a guided breathing or meditation app
Write down what is worrying you
Remind yourself the feeling will pass
Get to a quieter, safer space
If symptoms are severe or feel dangerous, seek urgent medical help