Breathe deeply, focus on your breath's rhythm.

Ground yourself by engaging your senses consciously.

Use positive self-talk to reassure and calm yourself.

Find a quiet space or seek a supportive person.

Practice visualization techniques to create a peaceful mindset.

Challenge irrational thoughts and replace them with rational ones.

Use relaxation exercises like progressive muscle relaxation.

Distract yourself with a calming activity or object.

Carry a stress ball or use tactile sensations.

Practice mindfulness to stay present and centered.

Seek professional help for long-term management and support.