Slow exhale breathing: inhale 4, exhale 6 to 8
Box breathing: inhale 4, hold 4, exhale 4, hold 4
Grounding: name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste
Splash cold water on your face
Hold an ice cube or cold drink
Relax your jaw, shoulders, and hands
Unclench your fists
Sit with both feet flat on the floor
Stand up and stretch
Take a short walk
Reduce caffeine right away
Sip water slowly
Eat a small snack if you have not eaten
Turn off loud noise and bright screens
Step into a quieter space
Repeat a calming phrase
Focus on one simple task
Write down the main worry
Set a 10-minute timer and delay reacting
Text or call someone you trust
Use guided breathing or meditation
Avoid alcohol or recreational drugs
Get fresh air
Sleep or rest if you are exhausted
Seek urgent help if you feel unsafe or may harm yourself