Take slow breaths: inhale 4 seconds, hold 2 seconds, exhale 6 seconds
Do 10 cycles of slow breathing
Grounding: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Press your feet firmly into the floor and tense/release your muscles for 10–20 seconds
Cold water: splash face with cool water or hold a cold pack to cheeks/eyes for 30–60 seconds
Change sensory input: step outside or to a different room and notice details around you
Reduce stimulation: dim lights, silence notifications, and lower background noise
Use a “worry parking lot”: write the worry in one sentence, then set it aside and choose a next action for later
Repeat a calming phrase slowly (e.g., “This will pass,” “I can handle this moment”)
Practice progressive relaxation: relax forehead, jaw, shoulders, chest, hands, and legs one by one
Move your body: do 1–2 minutes of walking, stretching, or gentle jumping jacks
Hydrate: drink a glass of water slowly
Limit caffeine and nicotine for the moment if possible
Try a quick calming routine: warm drink or tea, slow music, or a brief shower
If safe, do a brief distraction: read something light, watch a short neutral video, or do a simple task (folding, sorting)
If anxiety feels like panic: focus on exhaling longer than inhaling and keep breathing steadily
Reach out to someone: text/call a trusted person and say you need support right now
Seek urgent help if you feel unsafe, might harm yourself, or symptoms are severe or worsening