Drink a glass of water
Eat something light and nourishing
Take slow deep breaths
Step outside for fresh air
Sit or lie down in a comfortable position
Rest your eyes for a few minutes
Stretch your neck, shoulders, and back
Take a short walk
Wash your face or take a shower
Reduce noise and bright screens
Put on calm music
Text or call someone you trust
Write down what is bothering you
Focus on one small task at a time
Get some sleep if you can
Avoid alcohol and drugs
Take prescribed medication as directed
Seek medical help if symptoms are severe or worsening