Take slow breaths: inhale through your nose for 4 seconds, exhale through your mouth for 6 seconds, repeat for 2–5 minutes
Do a quick body scan: notice tension in jaw, shoulders, chest, belly, and relax one area at a time
Ground using the 5-4-3-2-1 method: 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Change your environment: step outside, get fresh air, or move to a quieter space
Use cold water: splash your face or hold a cold pack to cheeks/eyes for 30–60 seconds
Try progressive muscle relaxation: tense a muscle group for 5 seconds, release for 10 seconds, repeat
Reduce stimulation: lower volume, silence notifications, dim lights, or avoid stressful content temporarily
Engage in a calming activity: listen to slow music, read, stretch, or do a simple household task
Use a repetitive calming focus: count breaths, repeat a short phrase silently, or focus on a single steady sound
Limit caffeine and nicotine for the moment, and drink water if you can
Write down the worry: list what’s bothering you, then write one small next step you can take
Practice “name it to tame it”: say “this is anxiety” and remind yourself it will pass
Set a short time limit for worrying: schedule 10 minutes later, and postpone new worry thoughts until then
Do light movement: walk for 5–15 minutes or do gentle stretching
Use a grounding “posture reset”: sit back, unclench jaw, drop shoulders, and keep feet flat
If anxiety feels overwhelming, contact a trusted person and stay around others if possible
Seek urgent help immediately if you have thoughts of self-harm, feel unsafe, or panic that won’t subside