Breathe slowly: inhale through your nose, exhale through your mouth
Do a 4-6 breathing rhythm for 3-5 minutes
Release muscle tension: unclench jaw, drop shoulders, relax hands
Try a short body scan from head to toe
Stretch gently for 5-10 minutes
Take a short walk in fresh air
Use a calming routine: same time, same order of steps
Dim lights and reduce screen brightness
Put your phone on silent and take a break from scrolling
Listen to quiet music, nature sounds, or white noise
Practice mindfulness: notice sensations and return attention to your breath
Write down worries, then set them aside for later
Limit caffeine and alcohol, especially later in the day
Hydrate and eat something light if you’re hungry
Create a comfortable environment: cool room, supportive seating
Try a warm shower or bath
Use guided relaxation or meditation for 5-15 minutes
Get enough sleep and keep a consistent sleep schedule
Manage stress triggers: plan ahead, break tasks into small steps
Reach out to someone you trust for support
Take a hobby break you enjoy
If anxiety feels overwhelming, consider talking to a mental health professional