Breathe slowly and deeply
Focus on the present moment
Relax your shoulders and jaw
Unclench your hands
Sit or lie down in a quiet place
Close your eyes
Count your breaths
Notice and release racing thoughts
Repeat a calming phrase
Limit caffeine and stimulants
Take a short walk
Stretch gently
Drink water
Reduce noise and screen time
Write down your thoughts
Listen to calm music
Practice meditation
Get enough sleep
Eat regular meals
Spend time in nature
Talk to someone you trust