Use cold or heat.
Hold an ice cube or run your hands under warm water. Physical sensations can distract and calm your mind.

Set a 'worry window.'
Give yourself 10 minutes a day to focus on worries. Outside of that time, remind yourself to let go until then.

Try the 3-3-3 rule.
Name three things you see, three things you hear, and move three body parts. It brings you back to the present.

Limit media intake.
Too much news or social media can fuel anxiety. Set strict time limits on how often you check in.

Slow down your movements.
Whether you’re walking, eating, or working, do everything more slowly. It helps calm your nervous system.

Declutter your space.
Anxiety can be worsened by messy surroundings. A quick cleanup can help create a calming environment.

Write it down.
Get your worries out of your head and onto paper. It makes them feel less overwhelming.

Take a short walk.
Fresh air and movement can help shake off anxious energy. Even a 10-minute walk can make a big difference.

Listen to calming sounds.
White noise, nature sounds, or soft music can create a soothing environment and lower anxiety levels.

Use a mantra.
Repeat a simple, calming phrase like “I am safe” or “This will pass.” It helps shift your focus away from anxious thoughts.