Slow breathing: inhale 4 seconds, exhale 6–8 seconds for 5–10 minutes
Get away from the stressor for a few minutes
Drink water
Eat a balanced snack with protein and fiber if you have not eaten recently
Avoid caffeine and nicotine
Do light movement like walking or stretching
Get sunlight or go outside briefly
Relax your jaw, shoulders, and hands
Try a short mindfulness or meditation session
Reduce screen time and notifications
Take a warm shower or wash your face with cool water
Prioritize sleep tonight
Keep a regular sleep schedule
Limit alcohol
Talk to someone you trust
If symptoms are severe or persistent, contact a healthcare professional