Move to a quiet, safe place
Sit or lie down
Unclench your jaw
Drop your shoulders
Put both feet on the floor
Breathe in slowly through your nose
Breathe out slowly through your mouth
Make your exhale longer than your inhale
Count each breath
Focus on one object in the room
Name five things you can see
Name four things you can feel
Name three things you can hear
Name two things you can smell
Name one thing you can taste
Hold something cold
Sip water slowly
Loosen tight clothing
Remind yourself the feeling will pass
Repeat a calming phrase
Avoid checking your pulse repeatedly
Avoid caffeine or nicotine
Text or call someone you trust
Keep your movements slow
Sit with your back supported
Use a grounding object
Take small steps if you need to move
Seek urgent help if symptoms feel severe or unusual