Slow your breathing with long exhales
Unclench your jaw and relax your shoulders
Place both feet flat on the floor
Name five things you can see
Hold something cold
Take a short walk
Stretch your neck, hands, and back
Reduce noise and bright light
Sip water slowly
Eat a small balanced snack if needed
Limit caffeine and alcohol
Step away from stressful input
Use a calming scent if helpful
Listen to slow, steady music
Practice gentle humming or singing
Sit or lie down in a safe, quiet place
Keep a regular sleep schedule
Follow a simple routine
Spend time outside
Talk to someone you trust
Write down what you are feeling
Try progressive muscle relaxation
Use grounding objects or textures
Avoid multitasking
Breathe into your belly
Repeat a calming phrase
Seek professional help if symptoms persist