Breathe slowly and deeply
Relax your shoulders and jaw
Pause before reacting
Focus on what you can control
Speak to yourself calmly
Take a short walk
Drink water
Step away from the trigger if possible
Count to ten
Unclench your hands
Keep your thoughts on the present moment
Reduce noise and distractions
Use a calm, steady voice
Stretch your body gently
Prioritize one task at a time
Get enough sleep
Eat regularly
Limit caffeine
Practice mindfulness
Ask for support when needed