Slow, deep breathing
Grounding with the 5 senses
Progressive muscle relaxation
Short walk or light exercise
Reduce caffeine and stimulants
Drink water and eat regularly
Get enough sleep
Write down worries
Break tasks into small steps
Limit news and social media
Practice mindfulness or meditation
Talk to a trusted person
Use positive self-talk
Stretch or do yoga
Listen to calming music
Spend time outdoors
Keep a simple routine
Focus on what you can control
Seek professional help if needed