Pick one thing. Nothing else to do right now.
Box breathing
Steady four-count in, hold, out, hold.
4-7-8 breathing
A long exhale to slow everything down.
5-4-3-2-1
Anchor yourself with your senses.
Release your muscles
Tense and let go, one place at a time.
Cool the wave
Cold water to reset your system.
Body scan
Notice your body without fixing it.
Name it to tame it
Put the feeling into words.
Safe place
Build a calm place in your mind, detail by detail.
Hum it out
A low hum that settles you from the inside.
Count it down
Ten to one, slower each number.