Do a quick breathing reset: inhale through the nose for 4 seconds, exhale slowly for 6–8 seconds for 2–5 minutes
Name what you’re feeling: “I’m having the thought that…” and “This is anxiety, not danger”
Ground in the present: notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Use a body relaxation scan: unclench jaw, drop shoulders, relax hands, loosen belly, slow breathing
Reduce physical stress: drink water, eat something light if you haven’t, and limit caffeine/nicotine
Get moving: 10–20 minutes of walking or light exercise to burn off adrenaline
Challenge anxious thoughts: write the worry, then write a more balanced alternative and evidence for it
Set a “worry window” for 10–20 minutes earlier in the day, then postpone worries to that time
Practice exposure to triggers gradually, starting with the least difficult step
Use calming routines before stressful moments: short breathing + brief plan of what you’ll do next
Improve sleep: consistent wake time, reduce late caffeine, dim lights 1 hour before bed
Limit alcohol and substances that worsen anxiety
Keep a simple plan for when anxiety spikes: breathe, ground, do one small action, then reassess
Reach out to support: talk to a trusted person or consider therapy (CBT is especially effective)
If anxiety is severe, persistent, or causing impairment, consult a licensed clinician about treatment options
Seek urgent help immediately if you have thoughts of self-harm or feel unsafe