Take slow, deep breaths
Inhale for 4 counts, exhale for 6 counts
Relax your shoulders and jaw
Unclench your hands
Sit or lie down in a comfortable position
Focus on one thing you can see
Name five things you can see
Drink a glass of water
Step away from the stressful situation
Go for a short walk
Wash your face with cool water
Listen to calm music
Repeat a calming phrase to yourself
Count backward slowly
Stretch your body gently
Hold something comforting
Limit caffeine and stimulants
Write down what you are feeling
Talk to someone you trust
Get fresh air
Close your eyes for a moment
Practice grounding with your senses
Avoid checking your phone repeatedly
Take a short break
Focus on the next small step
Sleep if you are exhausted
Seek professional help if needed