Plant both feet firmly on the floor
Relax your shoulders
Take slow, deep breaths
Notice five things you can see
Notice four things you can touch
Notice three things you can hear
Notice two things you can smell
Notice one thing you can taste
Press your hands together
Hold a cold object
Stretch your neck and shoulders
Feel your body supported by the chair or ground
Focus on the sensation of your feet touching the floor
Name the current date and location
Repeat a calming phrase to yourself
Drink a glass of water
Walk slowly and notice each step
Tighten and release your muscles
Look around and identify familiar objects
Keep your attention on one physical sensation