Breathe in slowly through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale slowly through your mouth for 6 to 8 seconds
Repeat slow breathing for 2 to 5 minutes
Unclench your jaw
Drop your shoulders
Relax your hands
Plant both feet on the floor
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Splash cold water on your face
Hold something cold in your hands
Step outside for fresh air
Walk slowly for a few minutes
Sip water slowly
Reduce caffeine intake
Turn off loud noise
Sit in a quiet place
Focus on one task at a time
Repeat a calming phrase
Stretch your neck and shoulders
Tighten and release your muscles
Text or call someone you trust
Avoid checking your phone repeatedly
Eat a small snack if you have not eaten
Use a guided meditation
Write down what is worrying you
Remind yourself the feeling will pass