Take slow breaths in through your nose for 4 seconds, out for 6 seconds
Unclench your jaw and relax your shoulders
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Hold something cold, like ice or a cold drink
Step outside or move to a quieter place
Walk briskly for 5 to 10 minutes
Splash cold water on your face
Drink a glass of water
Limit caffeine, nicotine, and alcohol
Put your phone away for a few minutes
Focus on one simple task only
Repeat a calming phrase to yourself
Stretch your neck, hands, and shoulders
Sit with both feet flat on the floor
Exhale longer than you inhale
Breathe into your belly, not your chest
Listen to slow, calming music
Write down what is worrying you
Break the next step into one tiny action
Call or text someone you trust
Eat a small snack if you have not eaten
Use a weighted blanket or firm pressure
Turn on a fan or open a window
Avoid checking the clock repeatedly
Reduce noise and bright lights
Try progressive muscle relaxation
Remind yourself the feeling will pass
Seek urgent help if you feel unsafe or might harm yourself