Take slow breaths: inhale through your nose, exhale through your mouth
Press your feet firmly into the ground and notice the sensation
Hold something cold (ice, cold water bottle) for 30–60 seconds
Splash cool water on your face or hold a cool compress on your cheeks
Unclench your jaw and relax your shoulders
Try a quick muscle reset: tense your muscles for 5 seconds, then release for 10
Ground with the 5-4-3-2-1 method: 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
Change your environment: move to another room, step outside, or sit somewhere different
Focus on a simple task: drink water, write a short list, tidy one small item
Do a brief distraction: count backward by 7s, name categories (colors, animals), or read a few pages
Let the tears happen without fighting them; pause and observe the feeling for a moment
Give yourself permission to pause: “This is hard, and I can get through the next minute”
Write down what you’re feeling in one or two sentences
If you can, send a message to someone you trust: “I’m having a rough moment”
Use calming audio: steady music, white noise, or guided breathing
Try a short guided exercise: body scan or box breathing (4-4-4-4)
Reduce triggers if possible: stop scrolling, silence notifications, step away from the upsetting content
If you’re overwhelmed, switch from problem-solving to regulation first
When you’re calmer, decide on the next step: rest, eat something, or talk to someone
Seek urgent help if you feel unsafe, unable to function, or might harm yourself