Sit quietly and breathe slowly and deeply for 5–10 minutes
Lie down or rest in a calm, quiet place
Drink a glass of water
Avoid caffeine, nicotine, alcohol, and energy drinks
Reduce salt intake immediately
Eat a potassium-rich food if appropriate, such as a banana or avocado
Take a short, gentle walk if you feel well
Loosen tight clothing
Practice slow exhalation breathing
Avoid heavy exercise, stress, and stimulants
Recheck your blood pressure after resting
Take prescribed blood pressure medication exactly as directed
Seek urgent medical help if blood pressure is very high or you have chest pain, shortness of breath, severe headache, weakness, confusion, or vision changes