Get enough sleep
Reduce caffeine, alcohol, and recreational drugs
Notice and challenge your thoughts
Write down what you are afraid of
Check the evidence for and against your fears
Avoid checking, reassurance-seeking, and repeated monitoring
Practice slow breathing or grounding
Keep a regular routine
Exercise regularly
Spend time with trusted people
Limit doomscrolling and social media
Focus on one task at a time
Use mindfulness or meditation
Talk to a therapist or counselor
See a doctor if symptoms are severe or sudden
Seek urgent help if you might harm yourself or someone else