Take slow breaths in through your nose and out through your mouth
Unclench your jaw and relax your shoulders
Put both feet flat on the floor
Name five things you can see
Sip cold water
Step away from the situation for a few minutes
Wash your face with cool water
Hold something soft or cold
Count backward from 100
Focus on one small task at a time
Reduce noise and bright lights
Sit or lie down in a comfortable position
Stretch your neck, hands, and shoulders
Repeat a calming phrase to yourself
Avoid caffeine, alcohol, and nicotine
Text or call someone you trust
Write down what you are feeling
Take a short walk
Breathe out longer than you breathe in
Use a grounding object in your hand
Eat a small snack if you have not eaten
Rest your eyes for a moment
Listen to quiet music
Remind yourself that the feeling will pass