Take slow, deep breaths
Breathe in through your nose for 4 counts
Hold for 4 counts
Exhale slowly for 6 counts
Focus on the present moment
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Relax your shoulders
Unclench your jaw
Sit or stand with both feet on the floor
Drink a glass of water
Step away from stressful triggers
Reduce caffeine and nicotine
Take a short walk
Stretch your body
Listen to calm music
Write down your worries
Break tasks into small steps
Talk to someone you trust
Use positive self-talk
Remind yourself the feeling will pass
Get enough sleep
Eat regular meals
Practice mindfulness or meditation
Limit doomscrolling and news exposure
Seek professional help if anxiety is frequent or severe