Take slow breaths: inhale for 4, exhale for 6
Relax your shoulders and unclench your jaw
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Drink a glass of water
Step away from screens and bright noise
Sit or stand with both feet on the floor
Repeat a calming phrase to yourself
Focus on one small task at a time
Go for a short walk
Stretch your neck, hands, and back
Reduce caffeine and energy drinks
Eat something light if you have not eaten
Write down what is worrying you
Set a timer for 10 minutes and rest until it ends
Call or text someone you trust
Listen to calm music or white noise
Get fresh air
Keep a regular sleep schedule
Avoid checking upsetting news repeatedly
Use grounding objects like a smooth stone or stress ball
If anxiety is severe, persistent, or affects daily life, seek professional help