Practice slow breathing: inhale 4 seconds, exhale 6 seconds for 3–5 minutes
Use grounding: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Do a body scan: release jaw, shoulders, hands, and belly; soften your grip and unclench
Try a quick muscle relaxation: tense a muscle group for 5 seconds, then relax for 10 seconds
Challenge anxious thoughts: write the thought, then write a more balanced alternative
Reduce reassurance seeking: limit checking, Googling, or repeatedly asking others for certainty
Set a worry window: schedule 15–30 minutes daily to worry, then defer worries to that time
Limit caffeine and nicotine; avoid alcohol as a coping strategy
Prioritize sleep: consistent bedtime/wake time and a calming wind-down
Exercise regularly: brisk walking or strength training for 20–30 minutes most days
Eat regularly: include protein and fiber; avoid long gaps without food
Use mindfulness: notice thoughts as mental events and return attention to breath or sensations
Create a calming routine: same steps, same order (shower, tea, music, stretching)
Use distraction when needed: read, do a puzzle, organize a small area, or engage in a hobby
Reduce exposure to triggers when possible; plan gradual exposure when appropriate
Keep a coping list: write 5–10 actions that usually help and use it during spikes
Reach out to someone: text/call a trusted person and share what you need
Consider professional support: therapist (CBT/ACT) for anxiety management
If anxiety is severe or persistent, talk to a clinician about medication options
Seek urgent help if you have thoughts of self-harm, feel unsafe, or panic feels unmanageable