Ground yourself with the 5-4-3-2-1 sensory method
Focus on slow, steady breathing
Name the date, time, and place out loud
Hold something cold or textured
Keep a regular sleep schedule
Eat balanced meals and stay hydrated
Reduce caffeine, nicotine, alcohol, and drugs
Get regular exercise
Limit overstimulation from screens and noise
Practice mindfulness or meditation
Use familiar routines and environments
Talk to a trusted person
Write down triggers and patterns
Address stress with rest and coping skills
Seek therapy, especially CBT or trauma-focused therapy
See a doctor if symptoms are frequent or severe
Get urgent help if you feel unsafe or at risk of self-harm