Take slow breaths in through your nose and out through your mouth
Unclench your jaw and drop your shoulders
Put both feet flat on the floor
Name five things you can see
Hold something cold
Splash cold water on your face
Step away from the trigger for a few minutes
Sit in a quiet place
Relax your hands and fingers
Count backward from 100
Focus on one object in the room
Drink a glass of water
Stretch your neck, shoulders, and arms
Repeat a calming phrase to yourself
Limit noise, screens, and bright lights
Write down what you are feeling
Take a short walk
Eat something light if you have not eaten
Avoid caffeine and alcohol
Call or text someone you trust
Sleep or rest if you are exhausted
Use a grounding technique
Hold a pillow or blanket
Breathe out longer than you breathe in
Remind yourself that the feeling will pass