Inhale deeply for 4 seconds, and exhale for 6 seconds to calm your nervous system.
Name 5 things you can see, 4 you can touch, and 3 you can hear.
Unclench your jaw, drop your shoulders, and loosen your hands.
Step away from screens, splash cold water on your face, or take a short walk.
Remind yourself: “This feeling will pass. I am safe right now.”