Deep breathing: Practice slow, deep breaths to regulate your breathing pattern.
Grounding techniques: Focus on your surroundings to redirect your attention.
Progressive muscle relaxation: Tense and release each muscle group to promote physical relaxation.
Challenge negative thoughts: Replace irrational thoughts with more realistic and positive ones.
Calming self-talk: Repeat reassuring phrases to yourself for a sense of control.
Distract yourself: Engage in a mentally or physically absorbing activity.
Seek support: Reach out to a trusted person or professional for guidance and reassurance.