Prioritize consistent sleep and wake times
Get morning sunlight daily
Eat regular meals with enough protein, fiber, and healthy fats
Hydrate consistently
Reduce caffeine, nicotine, alcohol, and recreational drugs
Practice slow breathing with longer exhales
Use grounding techniques through the senses
Take short walks, especially outdoors
Do gentle, regular movement like stretching, yoga, or tai chi
Limit overstimulation from screens, noise, and multitasking
Build predictable daily routines
Set boundaries with stressful people and situations
Spend time in safe, supportive relationships
Practice relaxation skills daily
Use mindfulness or meditation in small doses
Journal to identify triggers and patterns
Seek trauma-informed therapy if trauma is involved
Treat anxiety, depression, pain, or sleep disorders if present
Address medical issues with a healthcare professional
Start with small, manageable changes
Be consistent rather than intense
Avoid pushing through exhaustion
Rest when symptoms increase
Track triggers, symptoms, and helpful strategies
Ask for help when symptoms interfere with daily life