Seek evaluation from a mental health professional or doctor
Treat any underlying anxiety, panic, depression, trauma, or sleep problems
Reduce or stop alcohol, cannabis, nicotine, and recreational drugs
Avoid stimulants and limit caffeine
Maintain a regular sleep schedule
Eat regular meals and stay hydrated
Use grounding techniques
Focus on sensory input
Name objects, colors, sounds, and textures around you
Practice slow breathing
Use mindfulness or meditation
Exercise regularly
Keep a consistent daily routine
Reduce stress where possible
Limit overstimulation from screens and social media
Talk to trusted people about what you are experiencing
Track triggers and patterns
Use therapy, especially CBT or trauma-focused therapy if appropriate
Take prescribed medications only as directed
Seek urgent help if you have thoughts of self-harm or feel unsafe