Breathe in slowly through your nose for 4 counts
Hold your breath for 4 counts
Exhale slowly through your mouth for 6 counts
Repeat the breathing cycle several times
Relax your shoulders and jaw
Unclench your hands
Sit or stand with both feet on the ground
Focus on one object in the room
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Reduce caffeine intake
Drink a glass of water
Take a short walk
Stretch your neck, shoulders, and back
Step away from the stressful situation
Turn off notifications for a while
Write down what is worrying you
Break the problem into one small next step
Use calming self-talk
Avoid checking the same concern repeatedly
Listen to quiet music
Try a brief meditation
Get fresh air
Eat a light, balanced snack
Rest in a quiet place
Talk to someone you trust
Keep a regular sleep schedule
Exercise regularly
Seek professional help if anxiety is severe or persistent