Identify the stressor and what you can control
Take slow, deep breaths for 2–5 minutes
Use a quick grounding technique (5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste)
Do a short walk or light stretching
Break tasks into smaller, manageable steps
Prioritize the most urgent or important items first
Set a realistic schedule and include breaks
Limit caffeine and nicotine, especially later in the day
Reduce alcohol and avoid substances that worsen anxiety
Eat regular, balanced meals and stay hydrated
Maintain consistent sleep and wake times
Create a wind-down routine before bed
Get regular physical activity (even short sessions)
Practice mindfulness or meditation for 5–10 minutes
Write down worries and next actions (brain dump)
Use positive self-talk and challenge catastrophic thinking
Manage screen time and reduce exposure to stressful content
Declutter your immediate workspace for a quick sense of control
Talk to someone you trust and share what you’re feeling
Seek professional support if stress feels unmanageable
Consider therapy approaches like CBT or stress-management coaching
Use relaxation techniques (progressive muscle relaxation, guided imagery)
Set boundaries and say no when possible
Plan for stressful moments with a coping script or checklist
Keep a support system and ask for help early
If you experience panic, severe anxiety, or thoughts of self-harm, seek urgent help immediately