Sit up and place both feet on the floor
Breathe in slowly through your nose for 4 counts
Breathe out slowly through your mouth for 6 counts
Repeat slow breathing for several minutes
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
Hold a cold glass of water or ice pack
Relax your jaw, shoulders, and hands
Unclench your fists
Remind yourself: “This will pass”
Remind yourself: “I am safe right now”
Turn on a dim light if needed
Avoid checking the time repeatedly
Avoid caffeine, nicotine, and alcohol
Sip water slowly
Use a calming phrase or mantra
Listen to soft, familiar sounds
Focus on one object in the room
Lie down only after breathing slows
Keep the room cool and quiet
Write down the worry for tomorrow
Call or text someone you trust
Seek urgent help if you have chest pain, trouble breathing, fainting, or feel unsafe