Breathe in slowly through your nose for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat slow breathing until your body settles
Focus on one object and describe it silently in detail
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
Plant both feet firmly on the floor
Relax your shoulders
Unclench your jaw
Loosen your hands
Remind yourself: “This will pass”
Remind yourself: “I am safe right now”
Sip cold water slowly
Hold something cold in your hand
Move to a quieter place
Sit down and keep your head level
Count backward from 100 by 3s
Repeat a simple phrase to yourself
Avoid checking your pulse repeatedly
Avoid fighting the feeling
Keep breathing slowly and steadily
Call or text someone you trust
If symptoms are severe or new, seek urgent medical help