Do a quick check-in: identify what you’re feeling, where you feel it in your body, and what you’re worried about
Try slow breathing: inhale through your nose for 4 seconds, hold for 2 seconds, exhale for 6 seconds; repeat for 3–5 minutes
Use grounding: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Practice “urge surfing”: notice the urge to escape, watch it rise and fall without acting on it
Challenge anxious thoughts: write the thought, find evidence for and against, and create a more balanced alternative
Set a worry time: schedule 10–20 minutes daily to worry, then postpone worries outside that window
Reduce reassurance seeking: limit repeated checking or asking; delay by 5–10 minutes each time
Use exposure gradually: face feared situations in small steps, staying until anxiety starts to drop
Limit caffeine and nicotine; avoid alcohol as a coping strategy
Prioritize sleep: keep a consistent sleep/wake time and reduce late-night screens
Exercise regularly: aim for at least 20–30 minutes most days
Eat regularly and stay hydrated
Use relaxation skills: progressive muscle relaxation or a body scan for 5–10 minutes
Keep a journal: track triggers, thoughts, coping steps, and outcomes
Create a calming routine: music, reading, shower, or a short walk when anxiety spikes
Reach out to someone: share what you’re experiencing and ask for support
Seek professional help if it’s frequent, intense, or affects work/school/relationships
Consider evidence-based therapy options such as CBT or exposure-based therapy
Ask a clinician about medication if appropriate
If panic symptoms occur, focus on safety behaviors: slow breathing, grounding, and staying in the situation until it passes
Create an emergency plan: know who to contact and where to get urgent help if you feel unsafe
If you’re in immediate danger or considering self-harm, contact local emergency services or a crisis hotline right away