Name five things you can see, three things you can hear, and one thing you can smell

Describe your environment (Ex: “The carpet is beige and soft. The chair I’m sitting in is white. The walls are painted blue”)

Focus on your breathing. Breathe in through your nose for four counts, hold your breath for seven, and exhale through your mouth for eight.

Carry something small that you can play with (bracelet, stress ball, putty, etc.)

Go through the alphabet and think of something for each letter (names of brands, movies, cities, etc.)

Get a hot or icy drink and focus on the sensation of drinking it

Smell something you find calming (Ex: carry around perfume/cologne in a bag)

Take a shower or bath and imagine that you are washing away the stress from your body

Say reassuring things to yourself out loud (Ex: “I am in my apartment and it is safe. I am loved. I can call someone if I need to”)

Move. Go for a walk, go to the gym, go dancing, etc.)

Mentally go through everything that you did today

Listen to music you find comforting and then pick out all of the different instruments and hear how they sound

Engage in a hobby that you enjoy

Write down exactly what you’re thinking and feeling, and imagine it disappearing into the paper

Put your feet on the floor with your eyes open and engage all five of your senses