Notice and name the emotion
Pause before reacting
Take slow, deep breaths
Relax your muscles
Identify the trigger
Separate facts from thoughts
Challenge unhelpful thoughts
Use calming self-talk
Accept the feeling without judgment
Focus on what you can control
Take a short break
Move your body
Drink water
Get enough sleep
Eat regular meals
Reduce caffeine and alcohol
Practice mindfulness
Use grounding techniques
Write down your thoughts
Talk to someone you trust
Set healthy boundaries
Solve one small problem at a time
Do something soothing
Engage in a healthy distraction
Practice gratitude
Seek professional help if needed